Many Women Have Found That Yoga Including Restorative And Supportive Poses Can Ameliorate The Undesirable Side Effects Of Menopause Including Hot Flashes And More
When Alison, 48, began experiencing intense hot flashes, they often arrived at night and interrupted her sleep. But on the whole, her perimenopausal symptoms were more annoying than unbearable. Then her menstrual cycle spun out of control. “Suddenly, my menstrual flow was really heavy and lasted twice as long as before,” says Alison, who lives in Chicago and requested that her last name not be used. “My periods went on forever.” Her gynecologist suggested that Alsion try hormone replacement therapy prescription drugs used to control menopausal symptoms. “She told me not to rule it out if my symptoms were really bad, but my feeling was that I’d rather try to just get through them,” Alison says.
She had good reason for wanting to avoid HRT. The treatment regimen, which artificially elevates a woman’s estrogen and progesterone levels, has come under intense scrutiny in recent years. Major studies have linked it to an increased risk of breast cancer, heart disease, strokes, and other life-threatening conditions.
Recent Research Says That Indulging In Sex On A Regular Basis Can Delay The Onset Of Menopause Read On To Know How You Can Boost Your Sex Life Post 40s
Menopause is a physiological phenomenon that women go through. It brings about an end to their menstrual cycle. IF your periods have stopped for over a year, then you can safely conclude that you have hot menopause. It occurs as the levels of oestrogen, the female hormone that regulates reproductive cycle, depletes and the ovaries stop producing eggs. Typically, a woman experiences menopause between 45-55 years of age. If it occurs before 45, then it is known as premature or early menopause. A study published in the journal Human Reproduction observes that early onset of menopause increases a woman’s risk of multi-morbidity by age 60. However, there are various ways to delay the onset of this physiological process. If recent research has to be believed, having sex regularly can help you do so. A study published in Royal Society Open Science states that having sex often may be instrumental in delaying the onset of menopause. The findings of the study suggest that women who indulge in sexual activities every week are 28 per cent less likely to experience early menopause than those who have sex once a month. However, there is no way to prevent this natural biological process.
Singer Katie Price Questions Whether She Is Experiencing Menopause After Having Cold Sweats
Singer Katie Price questions whether she is experiencing menopause after having cold sweats.
This week, Dr Zac tackles the little talked about topic of menopause.
Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week Dr Zac delves into menopause.
Question: Recently I watched a powerful story about menopause on 60 Minutes. It was a real eye opener as it rarely gets talked about in the media, and yet every woman will go through it eventually.
The story by Liz Hayes did wonders to break down stigma. I’m only 32 so I hope I have some years ahead before menopause will pop up in my life, but I’m curious to know if there’s certain things I can do now so it happens as late as possible? Or even lessen the impact when
it finally comes my turn? – Wendy, 32, Qld
RELATED: Doctor sums up AstraZeneca risk perfectly
One symptom of menopause is suddenly feeling very hot.
Answer: Hi Wendy, menopause has always been a secret women’s business so I’m really glad you’ve asked this question. Tackling topics by talking and discussing them makes them less of a taboo and means more people can think and help to improve their symptoms.
I’m sure you aren’t surprised by this Wendy, but most men don’t have a clue what menopause actually is. Men need to educate themselves, or ask their partners, mums or sisters to let them know. This will eradicate the stigma, and women will be able to freely ask questions whenever they want!
What is menopause?
How to ease symptoms of menopause
How Old You Are When You Go Through Menopause Could Be Influenced By The Foods You Eat
Could the foods you eat help determine when you start menopause? They might, says a new study published online April 30 by the Journal of Epidemiology and Community Health. Researchers found that women who ate more fish and beans and other legumes started menopause at a later age, while women who ate a diet heavy on refined pasta and rice went through the change earlier.
Did You Know That Dancing May Help You Delay Your Menopause Don’t Believe Us Read On
Let’s be honest. We have a love-hate relationship with our periods; we worry too much if it’s late. But when it is finally here, we grumble about the cramps, the mood swings and the constant food cravings, every month! No matter how much we like to complain about our beloved Aunt Flo, we sure miss her when she’s late. Why wouldn’t we? An active menstrual cycle is a sign of our youth, vitality and more importantly, our fertility.
But there are alarming cases of women having early menopauses these days. Let alone women in their 50s, those in their late 30s are experiencing hot flashes, vaginal dryness, reduced sex drive and absence of menstruation: all classic signs of menopause. Infertility aside, early menopause also robs us of our bone health and cardiac health, leaving us more susceptible to osteoporosis and strokes.
To counter this problem, women should adopt a more holistic approach according to Ayurvedic physician Dr Namrata Pawar, from Dhanwantri Kerala Ayurveda. Read as she lists down five things you could do to prevent early menopause.
Dont Sweat It; The Following Home Remedies Can Help You Feel Like Yourself Again
1. Dietary Changes
Like avoiding simple carbohydrates, such as cakes, candies and other refined sugar products can help reduce your symptoms. These contribute to insulin and blood sugar swings and can often lead to trouble concentrating, irritability and sleepiness. I suggest that my patients stick with a low-carbohydrate and high-protein diet. A multi-pill vitamin is also a good idea for your overall health. These are available at most health foods stores.
2. Regular exercise
Has also been medically studied and proven to decrease the symptoms of PMS, hot flashes and sleep disturbances. Yoga, in particular, is recognized as a very beneficial exercise for women in this age group. But any type of exercise is valuable to symptom control.
3. Stress Reduction
Specifically at night, is also important. A night time routine can help you to get more sleep and improve your mindset. Be sure to wind down before bed time and avoid electronics, such as the television or the computer in bed. Finally, purge your mental “to do” list by writing it on paper before tucking in.
4. Over-the-counter Medication
Is an option for you, particularly if you are peri-menopausal . You can try a progesterone cream daily, or from days 12-26 of your cycle if your symptoms are similar to PMS symptoms.
Why Might Having More Sex Cause You To Go Through Menopause At A Later Age
The study didn’t explore this, but Arnot has some theories. “It might be that women who are perimenopausal don’t feel like having sex,” she says. But, she adds, “It might be that there’s a trade-off between continued ovulation and stopping.” In other words, if you’re not having sex, then you’re not going to get pregnant, Arnot points out, “so there’d be little point in maintaining ovulatory function.”
Ovulation also requires a lot of energy from the body, and that can lower immune function, says Arnot. “So there may be a point in life where it’s better off to stop ovulating and invest your energy elsewhere if you’re not going to have a baby ,” she says.
RELATED: Can You Get Pregnant After Menopause? The Answer May Surprise You
Irregular Periods In Your 40s Is It Perimenopause Or Something Else
If you’re in your mid- to late 40s and your periods are becoming irregular, you may be in the menopausal transition, or “perimenopause.” This is the natural stage your body goes through as you approach menopause.
This stage lasts about four years on average, although some women may experience only a few months or many more years of symptoms. It is characterized by fluctuations in hormones as your ovaries are nearly out of eggs. Your estrogen levels drop and you may have markedly irregular menstrual cycles. On top of irregular periods, hormonal changes can lead to weight gain, hot flashes, trouble sleeping, vaginal dryness, mood changes, and depression.
Perimenopause ends with menopause, at which point you have not had a period for 12 months.
Working With Traditional Medicine Herbalists And Holistic Healers
Holistic approaches often require dedication, guidance, and close consultation with an experienced practitioner. Functional, holistic-minded practitioners may use herbs, nutrition, meditation, mindfulness practices, and exercise to support the entire body and its ability to heal itself.
Traditional Chinese medicine degrees include LAc , OMD , and DipCH . Traditional Ayurvedic medicine from India is accredited in the United States by the American Association of Ayurvedic Professionals of North America and the National Ayurvedic Medical Association. There are several certifications that designate an herbalist. The American Herbalists Guild provides a listing of registered herbalists, whose certification is designated as RH .
Q When Should I Call A Doctor About My Perimenopausal Symptoms
If you have not had a period for 12 months and then experience vaginal bleeding, contact your doctor. It is not normal for bleeding to recur after this period of time. Read our article about when you should see your OBGYN.
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Remember, perimenopause and menopause are natural and normal transitions, but they can be stressful. Many symptoms can be managed which can help you regain a sense of control, well-being, and confidence to thrive in your next stage of life.
We want you to feel supported, heard, and cared for as you go through this change.
Sometimes, the biggest help is simply confirmation that what you’re experiencing is normal!
Dr. Ashley Durward has been providing healthcare to women in Madison since 2015 and joined Madison Women’s Health in 2019, specializing in high and low risk obstetrics, contraception and preconception counseling, management of abnormal uterine bleeding, pelvic floor disorders, and minimally invasive gynecologic surgery.
Yogis May Experience Relief From Physical Pain And Discomfort
Thosewho practice yoga regularly have been shown to develop an increased tolerancefor pain over time.2,3 The specific aches and pains linked tomenopause—think neck and back pain, as well as joint pain and overall chronicpain—may benefit from utilizing a natural option such as the regular andconsistent practice of yoga.2,3
Tokick off your yoga practice, consider completing 5 to 10 rounds of Surya Namaskar, or Sun Salutations. Hereare the steps involved in the series:
Natural Ways To Delay/postpone Periods With Home Remedies
How to Postpone or Delay Periods naturally: Period or menopause is a natural process in a woman’s life. But, during the menstrual cycle, different women struggle with the different types of pain, sensation, or amount of bleeding.
The period occurs every month, but sometimes it happens at a wrong time like you have planned vacation, or wedding to attend, or some college or school function.
It is very tough to go on vacation, wedding, or any function during the menstrual cycle. So most of the women look to postpone their periods in these situations.
There are many medicines available to postpone the menstrual cycle but the natural way to delay periods at home is the best and free of side effects.
Many women wonder “how can I stop period permanently“, but it is not possible naturally. You can only postpone your periods for some time but nor permanently. Natural remedies are a very efficient and proven way to postpone periods.
Taking pills can have a harmful effect on your health and damage reproductive organs. So, period delay pill is not a safe way at all. Try natural ways so that it won’t affect your health.
How to Postpone / Delay Periods
Contents
Ayurvedic Practices That Will Tame Menopause Symptoms
Cool down the body — and the mind.
The symptoms of menopause are no fun. But when you’re going through “the change,” adopting certain lifestyle habits can make a world of difference. Ayurveda, the Indian health science that yoga comes from, has a unique perspective on menopause and how to combat frustrating symptoms. If you’re struggling with things like insomnia and hot flashes, you’re going to want to give these a try.
According to the Ayurvedic perspective, each phase in a woman’s life can be characterized by a distinct dosha, or elemental body type. When we’re children, we are in the “kapha” dosha phase of life, characterized by the earth element and your ability to learn and take in your environment. Adulthood is your “pitta” dosha years, characterized by the fire element and your ability to take action to create change in the world around you. The next phase, when perimenopause and menopause begin, is considered your “vata” phase, which is characterized by the air element and is known as a period of deep philosophical insight, self-inquiry, and wisdom.
We like the sound of that, but the vata phase can also bring physical, mental, and emotional discomfort as it is a period of transition. However, Ayurveda maintains that adopting a lifestyle to counteract the airy quality of vata can help tame the bothers and reap the benefits of this deeply insightful time in your life. Check out some of the suggestions below.
Herbal And Holistic Treatment Options For Menopause
Plants contain numerous bioactive compounds that act on multiple pathways in the body. The benefits of black cohosh for menopausal symptoms have been demonstrated in multiple clinical trials. And promising research supports possible benefits from a number of other herbs, as well as from acupuncture and aromatherapy.
Menopause Symptom: Vaginal Problems And Infections
Vaginal problems, such as vaginal dryness, may start or get worse in the time around menopause. Low levels of the hormone may cause your vaginal tissue to get drier and thinner. This can cause itching, burning and pain or discomfort. It also can make sex painful and cause small cuts and tears in your vagina during sex. Vaginal cuts or tears put you at higher risk for .
Why Yoga For Menopause Works By Michelle Spencer
Michelle Spencer
Yoga for Menopause – ; Author picture –
Back in the spring, a quiet revolution occurred. Davina McCall was on the television talking about what the entire female population would experience one day- The Menopause!
The next day, my inbox absolutely blew up! Why is that? I am an accredited menopause yoga teacher and I assist the Menopause Yoga Teacher Training course founded and run by Petra Coveney.
I have been quietly trying to spread the word about menopause for a few years now, but it took a louder voice than mine to really get that message home.
Overnight, we had women enquiring into Menopause Yoga and graduates wanting to be added to the directory.
Strengthen Your Bones With Calcium And Vitamin D:
It’s normal to undergo hormonal changes during menopause, which lead to weak bones. This could well be a first sign of early menopause. Weak bones increase the risk of osteoporosis–a condition that can be prevented by taking a regular dose of calcium and Vitamin D tablets or you could add these nutrients naturally in your diet. Foods rich in calcium include milk, cheese and yogurt.
To increase your intake of Vitamin D, take a walk in the early morning sunlight. When exposed to sunlight, your skin will produce natural Vitamin D. You can still get your Vitamin D with a sufficient dosage of natural supplements. Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.
If you aren’t out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.
Read more: Getting Pregnant While Premenopausal
What Type Of Yoga Shouldyou Do During Menopause
If youaren’t sure which form of yoga will best target your menopausal symptoms, talkto your instructor. Click here for more information on the different types of yoga.
Besure to discuss adding yoga, or any other type of exercise, with yourhealthcare practitioner before starting it.
For more information on yoga and , please visit the Metagenicsblog.
References:
Submitted by the Metagenics Marketing Team
Eat More Foods That Are High In Phytoestrogens
Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.
Therefore, they may help balance hormones.
The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes.
Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. However, the phytoestrogen content in foods varies depending on processing methods.
One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure and reduced severity of hot flashes and night sweats among women who were starting to enter menopause .
However, the debate continues over whether soy products are good or bad for you.
Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein (
20 ).
Drinking 17 oz of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal .
Bottom Line:
Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.
Yoga For Menopause: 8 Poses For Your Symptoms
Many women have found that yoga, including restorative and supportive poses, may improve the undesirable side effects of menopause, including hot flashes, stress, depression, lack of sleep, and more.Here are a few specific yoga poses that may relieve these menopausal indicators. We encourage you to give these a try!
How Can You Alleviate Perimenopausal Symptoms
Some women deal with the symptoms of perimenopause, and some women seek treatment for specific health concerns. Women with heavy bleeding, periods that last longer than seven days, spotting between periods or cycles that are less than 21 days should contact a doctor.
Typically, perimenopause is a gradual transition, and no particular test indicates what is happening to the body. Hormone therapy, vaginal estrogen treatments and antidepressants can help treat perimenopausal symptoms.
Start by identifying what’s bothering you most and then working with your doctor to address it. There are steps you can take to feel better. Lifestyle changes that can make a big impact in easing perimenopausal symptoms and improving your overall health include:
- Yoga
Yoga Or Exercise To Delay The Menstrual Cycle
Physical exercise is another simple and very effective method to delay period without pills. Doing a workout in the gym or playing an outdoor sport can genuinely help in delaying the menstrual cycle. But do not stretch your body too much because that can break your muscle.
You can also perform yoga or aerobics at home to delay period. Yoga will help you to relieve mental stress and maintain good hormone balance in your body.
Doing workout daily will also reduce pain during the period. When you start doing exercise, you should also eat healthily.
Many women search for tips or remedy to delay period for a few days while they have some vacation or occasion is coming. The period during holiday or wedding can be disturbing and mood upsetting.
Taking pills to delay period is very risky because they can have bad side effects on your body. So we recommend you to use natural ways to delay period. Follow the above home remedy to postpone the period. If you know about any home remedy which we forget mention write in the comment box below.
Natural Ways To Reduce Symptoms Of Menopause
Menopause begins in the late 40s or early 50s for most women. It usually lasts for a few years.
During this time, at least two-thirds of women experience symptoms of menopause (
1 ).
In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes (
Here is a list of 11 natural ways to reduce the symptoms of menopause.
What Are The Stages Leading Up To Menopause
After puberty, there are three other phases of female fertility:
- Pre-menopause: Women have full ovarian function, regularly produce estrogen and ovulate.
- Perimenopause: The ovaries begin to fluctuate in their ovulation and production of estrogen, which can result in unpredictable menstrual cycles and symptoms.
- Menopause: When the ovaries have shut down. Someone would be in menopause after 12 months without menses.
Michelle Spencer: My Perimenopause Journey
I was abruptly thrown into Perimenopause when I was 45. I ended up in A&E thinking that I was haemorrhaging only for the male doctor to say to me “It’s what all women go through” before discharging me with some tablets.
I had no clue what he was talking about. I lost my mother before my fortieth birthday, so I did not have anyone at the time that I felt I could talk to.
There was no way I was going to speak to my Mother-in-Law…she was too prim and proper.
I proceeded to take out every book in the library on the topic of menopause, anatomy and women’s health and began my own research into the topic. I was shocked!
All these symptoms I had been experiencing throughout my forties and visiting my GP for were actually perimenopause symptoms: heart palpitations, brittle nails, stress, irritability, increased cholesterol count, fatigue, depression, and now heavy bleeding.
I began offering yoga for menopause workshops to small groups. I then met my now-mentor and partner Petra Coveney.
She had developed a yoga teacher training course specifically aimed at educating women about the menopause.
Her Menopause Yoga Teacher Training course is accredited by the British Wheel of Yoga and Yoga Alliance Professionals.
Shortly after finishing the course, the UK went into lockdown, and everyone moved to online learning. Petra brought me on as her assistant at this point, and that is where I remain; helping her teach yoga teachers about Menopause Yoga.
Yoga Is Linked To Better Weight Management
Thehormonal changes associated with menopause may also lead to weight gain.5Yoga, however, is a great way to counter this. Aim to practice at least threetimes a week, for an hour each time, to help support weight management.5
To maximize results across the board, yoga can be paired with other nonhormonal therapies.2 Aromatherapy has been reported to support detoxification, for instance, while meditation is commonly known to improve mental focus and clarity.2,3
So Can Having More Sex Stave Off Menopause
Not necessarily. Study co-author Ruth Mace, a professor of evolutionary anthropology at University College London, is quick to point out that this is a link—not proof that having sex in your forties and fifties will push back menopause. “We controlled for a wide range of variables, including estrogen hormone levels, smoking, and BMI, and the association remains, but that does not mean that sexual behavior necessarily delays menopause,” she tells Health.
Given that sex can change hormone levels, it’s possible that this is the case, she says. Or, she adds, “it could be a third variable, like other hormone levels that we did not have data on.”
But Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale University Medical School , says she has “great doubts biologically” that having sex regularly would push back menopause. “The best correlation I know is family history—if mom and sisters went through menopause later, you will likely go through menopause later,” she tells Health.
