7 suggestions to spend the menopause comfortably
It is possible to have a healthy, peaceful, and comfortable menopause by following the factors to consider during menopause. Obstetrics and Gynecology Specialist Op. Dr. Meral Sönmezer provided important information on the subject.
1. Don’t neglect your health checks
It is very important not to skip the doctor’s checkups to make an early diagnosis of some diseases that can occur during menopause. Do not neglect the checkups of orthopedists, cardiologists and gynecologists for the threats of osteoporosis, cardiovascular disease, breast and uterine cancer, and have regular gynecological examinations, mammography, PAP smear, complete blood count, liver, heart and kidney function tests, bone resorption tests perform such as health checks.
2. Get hormone therapy (HRT) support if needed.
During menopause, some physical and psychological changes occur due to the decrease in estrogen hormone. Hormone replacement therapy, called HRT, is used to reduce the effects of hot flashes, sweating, sleep disturbances, vaginal dryness, urinary disorders, and mental health problems caused by menopause. In addition to hormone therapy; The risk of osteoporosis and related bone fractures, cardiovascular disease and Alzheimer’s disease is also significantly reduced.
3. Eat a healthy and balanced diet
To keep the body fit against the complaints caused by menopause, women should follow a balanced and healthy diet. During menopause, different nutritional programs should be made, attention should be paid to the balance of vitamins and minerals, and the consumption of foods high in calcium should be increased. In addition, the consumption of caffeine, soft drinks, alcohol, oil and salt should be limited. Learning a healthy eating habit; It minimizes long-term risks such as osteoporosis and cardiovascular disease. At the same time, it is important to eat regularly and healthily and to take precautions against weight gain, which becomes easier in later life.
4. Increase your fluid intake
Sufficient daily fluid intake is very important during menopause. At least 2 liters of water per day should be consumed to prevent hot flashes, keep the kidneys working and control weight gain. During this period, when acidic drinks and ready-made fruit juices should be avoided, teas such as sage, fennel, linden, green tea, aniseed, thyme, chamomile and lemon balm can also be consumed.
5. Exercise regularly
Regular exercise or sports; It gives positive results in reducing menopausal symptoms such as hot flashes, excessive sweating, sleep problems and psychological changes. In addition; It also helps prevent heart disease, diabetes, osteoporosis and other diseases that occur with aging. In addition to increasing physical endurance during menopause, it also helps reduce stress. Regular exercise ensures weight control and protects the heart. For this reason, an exercise program suitable for the individual should be established in accordance with the doctor’s recommendation and the program should be practiced regularly.
6. Pay attention to weight management
Although the drop in estrogen levels before and during menopause does not directly lead to weight gain, it can lead to an increase in total body fat and adipose tissue around the abdomen. Since the lubrication around the abdomen during this period increases the risk of cardiovascular disease, you need to balance your weight. For this you should pay attention to a low-calorie, low-cholesterol and calcium-rich diet, consume high-fiber foods, eat little and often and limit the consumption of foods that are too fatty, salty and sugary. You should also stay away from caffeinated foods such as tea, coffee, cola, chocolate, which can cause sleep problems, hot flashes and osteoporosis. Making such dietary changes and creating a balanced diet consisting of all food groups helps control weight.
7. Don’t stop using birth control
Although ovulation functions are irregular during menopause, it is still active and rarely ovulation can occur and pregnancy can occur. For this reason, if menstrual bleeding continues even if there are signs of menopause, it is recommended to use contraception, as there is a risk of pregnancy. The safest methods of contraception that can be recommended during this time are; spiral is tying tubes or using condoms. Hormone-containing birth control pills should not be used during this period.
Paying attention to these elements can help you have a more comfortable menopause period. You can talk to your doctor about reducing and treating the side effects of menopause. Your doctor solves your complaints with the right treatment method.