Hormonal restructuring after 50: how to survive and stay healthy

Instead, dive directly into the topic and keep it informative, practical, and relevant to women over 50.

Hormonal restructuring after 50: how to survive and stay healthy

I. Introduction to the new era: hormonal changes and their effect on the body

The onset of the age of fifty for a woman often marks the beginning of a period of significant hormonal changes associated with menopause. This process, accompanied by a gradual decrease in the production of estrogen and progesterone ovarian, leads to a wide range of physiological and psychological symptoms. Understanding these changes and methods of adaptation to them is the key to maintaining health and quality of life in this important period.

A. Menopause: What is it and when to expect?

Menopausa is a physiological condition determined by the termination of menstruation for 12 months in a row. The average age of menopause is 51 years, but the range from 45 to 55 years is considered normal. The factors affecting the time of the onset of menopause include a genetic predisposition, ethnicity, smoking and some diseases.

B. Perimenopausa: transition period

Perimenopausa is a period preceding menopause, which can last from several years to a decade. At this time, the level of hormones begins to fluctuate, causing irregular menstruation, ebbbes, night sweating, sleep disturbances and other symptoms. It is important to note that symptoms of perimenopause can vary significantly from woman to woman.

C. Key hormones and their changes:

• Estrogen: The main female sex hormone, which is responsible for the development of female sexual characteristics, regulation of the menstrual cycle and maintaining bone health, cardiovascular system and brain. A decrease in estrogen levels can lead to rushes of heat, dry vagina, a decrease in libido, loss of bone mass (osteoporosis) and mood changes.

• Progesterone: The hormone preparing the mucous membrane of the uterus for implantation of a fertilized egg. A decrease in the level of progesterone can lead to irregular menstruation, insomnia and anxiety.

• FSH (follicle -stimulating hormone) and LH (luteinizing hormone): Hormones produced by the pituitary gland that stimulate the ovarian operation. During the period of menopause, the level of FSH and LG increases in an attempt to stimulate the ovaries to the production of estrogen.

• Testosterone: Although testosterone is considered a male hormone, it is also present in the female body and plays an important role in maintaining libido, muscle mass and bone density. The level of testosterone also decreases with age, which can help reduce energy and libido.

D. The influence of hormonal changes on various body systems:

• Cardiovascular system: A decrease in estrogen levels increases the risk of developing cardiovascular diseases, such as atherosclerosis and coronary heart disease.

• Bone system: Estrogen plays a key role in maintaining bone density. A decrease in estrogen levels leads to a loss of bone mass and increases the risk of osteoporosis and fractures.

• Venile system: A decrease in the level of estrogen can cause dry vaginal, discomfort during intercourse, frequent urination and an increase in the risk of developing urinary tract infections.

• Nervous system: Hormonal changes can affect mood, sleep and cognitive functions. Many women experience irritability, anxiety, depression, insomnia and memory deterioration.

• Leather and hair: A decrease in estrogen levels can lead to thinning of the skin, the appearance of wrinkles, dry skin and hair loss.

II. Symptoms of menopause and ways to relieve them:

Symptoms of menopause can vary significantly in intensity and duration. Some women practically do not experience any symptoms, while others suffer from pronounced disorders that significantly affect their quality of life.

A. The echoes of heat and night sweating:

The flare of heat is a sudden sensation of heat, usually starting in the face, neck and chest. They can be accompanied by redness of the skin, sweating and rapid heartbeat. Night sweating is the ebbs of heat that occur at night and leading to abundant sweating, which can disturb the dream.

• Methods of relief:
  • Avoid triggers: Determine the factors provoking the ebbs of heat, such as spicy foods, alcohol, caffeine, stress and warm clothing.
  • Wrap up multilayered: This will allow you to quickly remove excess clothes if you feel a surge of heat.
  • Hold the coolness: Support the cool temperature in the bedroom and use the fan.
  • Drink enough liquids: Dehydration can exacerbate the ecstasy of heat.
  • Regular physical exercises: Moderate physical activity can help reduce the frequency and intensity of the heat of the heat.
  • Relaxation methods: Practice meditation, yoga or deep breath to reduce stress and improve sleep.
  • Phytoestrogens: Some women find relief in the use of products rich in phytoestrogens, such as soy, tofu, flax and whole cereals. However, before starting taking phytoestrogens, consult a doctor.
  • Medication: In severe cases, the doctor may prescribe hormonal therapy (GT) or other drugs such as antidepressants or drugs to reduce blood pressure, which can help reduce the frequency and intensity of heathade.

B. Sleep disorders:

Insomnia, difficulties with falling asleep or maintenance of sleep are common problems during menopause. The ebbs of heat, night sweating, anxiety and depression can aggravate sleep disturbances.

• Methods of relief:
  • Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
  • Create a comfortable sleeping atmosphere: Support a cool, dark and quiet bedroom.
  • Limit the use of caffeine and alcohol: Especially in the afternoon and evening.
  • Regular physical exercises: Take sports in the morning, but avoid intense training before going to bed.
  • Relaxation techniques: Practice meditation, yoga or deep breath before bedtime.
  • Warm bath or shower: Take a warm bath or shower before bedtime to relax.
  • Consider the possibility of taking additives: Melatonin or Valerian can help improve sleep. However, before starting taking any additives, consult a doctor.
  • Medication: In severe cases, the doctor may prescribe sleeping pills.

C. mood changes and depression:

Hormonal vibrations can affect mood and increase the risk of depression and anxiety. Irritability, tearfulness, fatigue, feeling of hopelessness and loss of interest in life are common symptoms.

• Methods of relief:
  • Support: Communicate with friends, family or other women experiencing menopause.
  • Psychotherapy: Consultations with a therapist can help you deal with mood changes and improve your emotional state.
  • Regular physical exercises: Physical activity releases endorphins that have an antidepressant effect.
  • Healthy nutrition: A balanced diet rich in fruits, vegetables and whole cereals can improve your mood and energy.
  • Relaxation methods: Practice meditation, yoga or deep breath to reduce stress and anxiety.
  • Medication: In severe cases, the doctor may prescribe antidepressants.

D. Dry vagina and discomfort during intercourse:

A decrease in the level of estrogen can cause dry vaginal, thinning of the vaginal mucosa (atrophic vaginitis) and discomfort during intercourse.

• Methods of relief:
  • Moisturizing tools for the vagina: Use over -the -counter moisturizers for the vagina regularly to maintain humidity and comfort.
  • Luburbicants: Use water -based lubricants during intercourse to reduce friction and discomfort.
  • Vaginal estrogen: The doctor can prescribe vaginal creams, tablets or rings containing estrogen, which are introduced directly into the vagina to restore its mucous membrane and reduce dryness.
  • Regular sexual activity: Regular sexual activity can help improve blood circulation in the vagina and maintain its elasticity.

E. Changes in urination:

A decrease in estrogen levels can cause rapid urination, urinary incontinence and an increase in the risk of urinary tract infections.

• Methods of relief:
  • Kegel exercises: Kegel exercises strengthen the muscles of the pelvic floor, which can help improve control over urination.
  • Limit the use of caffeine and alcohol: They can irritate the bladder and enhance the frequency of urination.
  • Follow hygiene: Maintain cleanliness in the genital area to prevent the development of urinary tract infections.
  • Consult a doctor: If you have symptoms of urinary tract infection, such as burning during urination, frequent urination and muddy urine, consult a doctor.

F. Libido decrease:

A decrease in estrogen and testosterone levels can lead to a decrease in libido (sexual attraction).

• Methods of relief:
  • Communicate with your partner: Discuss your feelings and needs with your partner.
  • Experiment with different types of sexual activity: Try new things to diversify your sex life and open new sources of pleasure.
  • Moisturizing agents and lubricants: Use moisturizers for the vagina and lubricants to reduce discomfort and improve sensations during intercourse.
  • Testosterone therapy: In some cases, the doctor may prescribe testosterone therapy to increase libido.

G. Cognitive changes:

Some women during the period of menopause experience problems with memory, concentration and training.

• Methods of relief:
  • Regular physical exercises: Physical activity improves blood circulation in the brain and can improve cognitive functions.
  • Mental activity: Engage in activities that stimulate mental activity, such as reading, solving crosswords, learning new languages ​​or playing chess.
  • Healthy nutrition: A balanced diet rich in fruits, vegetables and whole cereals can improve brain function.
  • Sufficient sleep: A lack of sleep can worsen cognitive functions.
  • Stress management: Chronic stress can negatively affect the brain.
  • Hormonal therapy: In some cases, hormone therapy can help improve cognitive functions.

III. Bone health: Osteoporosis prevention

Osteoporosis is a disease characterized by a decrease in bone density, which increases the risk of fractures. A decrease in estrogen levels during menopause significantly increases the risk of osteoporosis.

A. Risk factors of osteoporosis:

• Female gender
• Age older than 50 years
• Early menopause (up to 45 years)
• Family history of osteoporosis
• Insufficient consumption of calcium and vitamin D
• Insufficient physical activity
• Smoking
• Alcohol abuse
• Some diseases and drugs

B. Prevention of osteoporosis:

• Sufficient calcium consumption: The recommended daily dose of calcium for women over 50 is 1200 mg. Calcium sources include dairy products, green leafy vegetables, tofu and calcium products.
• Sufficient consumption of vitamin D: Vitamin D helps the body absorb calcium. The recommended daily dose of vitamin D for women over 50 is 800-1000 IU. Sources of vitamin D include oily fish, egg yolks and products enriched with vitamin D. It is also important to receive enough sunlight, which stimulates the production of vitamin D in the skin.
• Regular physical exercises: Exercises with weights, such as walking, running, dancing and lifting weights, help strengthen the bones.
• Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse negatively affect the density of bones.
• Dencitometry: Regularly undergo densitometry (dxa scanning) to measure bone density.
• Medication: If you are diagnosed with osteoporosis, the doctor may prescribe drugs such as bisphosphonates, denosumab or hormonal therapy, to slow down bone weight loss and reduce risk of fractures.

IV. Heart of heart: protection of the cardiovascular system

A decrease in estrogen levels during menopause increases the risk of developing cardiovascular diseases.

A. Risk factors for cardiovascular diseases:

• Age older than 50 years
• Family history of cardiovascular disease
• High blood pressure
• High cholesterol
• Diabetes
• Obesity
• Smoking
• Insufficient physical activity
• Improper nutrition

B. Prevention of cardiovascular diseases:

• Control of blood pressure: Regularly measure blood pressure and take measures to reduce it if it is increased.
• Cholesterol level control: Pass the blood test for cholesterol and take measures to reduce it if it is increased.
• Blood sugar control: Pass the blood test for sugar regularly and take measures to normalize it if you have diabetes.
• Healthy nutrition: A balanced diet rich in fruits, vegetables, whole cereals, low-fat protein and healthy fats can help reduce the risk of cardiovascular diseases.
• Regular physical exercises: Moderate physical activity, such as walking, running, swimming or cycling, can help strengthen the cardiovascular system.
• Refusal of smoking: Smoking is one of the main risk factors for the development of cardiovascular diseases.
• Maintaining a healthy weight: Obesity increases the risk of developing cardiovascular diseases.
• Stress management: Chronic stress can negatively affect the cardiovascular system.
• Hormonal therapy: In some cases, hormone therapy can have a protective effect on the cardiovascular system, but this issue should be discussed with the doctor.

V. Hormonal therapy (GT): for and against

Hormone therapy (GT) is the use of estrogen and, in some cases, progesterone to relieve symptoms of menopause.

A. The advantages of GT:

• Relief of the tides of the heat and night sweating
• Improving sleep
• Reduction of dry vagina and discomfort during intercourse
• Prevention of bone mass and reducing the risk of osteoporosis
• Improving mood and cognitive functions (in some cases)

B. Risks GT:

• Increased risk of breast cancer (especially with prolonged use of the combination of estrogen and progesterone)
• Increased risk of stroke and thromboembolism (especially in women with risk factors)
• Increased risk of developing endometrium cancer (in women with a uterus taking only estrogen)
• Nausea
• Bloating
• Headaches
• The soreness of the mammary glands

C. Recommendations for the use of GT:

• GT should be used in a minimum effective dose for the shortest necessary period of time.
• GT should be prescribed individually, taking into account risk factors and benefits for every woman.
• Women with the uterus should take a combination of estrogen and progesterone to protect the endometrium from cancer.
• Women without uterus can only be taken by estrogen.
• Regularly undergo examinations at the doctor during the appointment of GT.

D. Alternatives GT:

There are alternative methods for treating symptoms of menopause, which may be suitable for women who do not want or cannot take GT.

• Phytoestrogens
• Plant drugs
• Antidepressants
• Preparations to reduce blood pressure
• Exercise
• Meditation
• Yoga
• Acupuncture

VI. Nutrition and lifestyle: the key to health and well -being

Healthy nutrition and an active lifestyle play an important role in maintaining health and well -being during menopause.

A. Recommendations for nutrition:

• Balanced diet: Use a variety of foods from all food groups, including fruits, vegetables, whole cereals, low -fat protein and healthy fats.
• A sufficient amount of fiber: Fiber helps regulate blood sugar, reduces cholesterol and contributes to the health of the intestine.
• Limit the use of processed products, sugar and saturated fats: These products can increase the risk of developing cardiovascular diseases and other health problems.
• A sufficient amount of calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
• Drink enough water: Dehydration can aggravate the symptoms of menopause.
• Limit the use of caffeine and alcohol: Caffeine and alcohol can aggravate the ecstatic eba and sleep disturbance.

B. Recommendations on lifestyle:

• Regular physical exercises: Physical activity helps strengthen the bones and muscles, improve the cardiovascular system, cheer up and reduce the risk of chronic diseases.
• Maintaining a healthy weight: Obesity increases the risk of developing cardiovascular diseases, diabetes and certain types of cancer.
• Refusal of smoking: Smoking negatively affects all body systems.
• Stress management: Chronic stress can negatively affect health. Find the ways to relax and relieve stress, such as meditation, yoga or nature walks.
• Sufficient sleep: The lack of sleep can worsen mood, cognitive functions and general health.
• Regular medical examinations: Regularly visit a doctor to undergo preventive examinations and screening tests.

VII. Alternative treatment methods:

Many women turn to alternative treatment methods to alleviate the symptoms of menopause.

A. Fitoestrogens:

Phytoestrogens are plant compounds that have estrogen -like properties. They are found in soy, tofu, linen and whole cereals. Some studies show that phytoestrogens can help reduce the ejiumen of heat and other symptoms of menopause. However, before starting taking phytoestrogens, consult a doctor.

B. Plant drugs:

There are many plant drugs that are used to relieve symptoms of menopause, such as clopogon, St. John’s wort and Diaghil. However, the effectiveness of these drugs is not always proven, and they can cause side effects. Before you start taking plant drugs, consult your doctor.

C. Acupuncture:

Acupuncture is an ancient Chinese practice that includes the introduction of thin needles into certain points on the body. Some studies show that acupuncture can help reduce the ejiumen of heat and other symptoms of menopause.

D. Yoga and Meditation:

Yoga and meditation can help reduce stress, improve sleep and cheer up.

VIII. Psychological adaptation:

Menopause is not only a physiological, but also a psychological process. Many women experience a feeling of loss, fear of aging and anxiety about their health.

A. Acceptance of changes:

It is important to accept the fact that menopause is a natural stage of a woman’s life. Focus on the positive aspects of this period, such as freedom from menstruation and the opportunity to devote more time to yourself and your interests.

B. Support:

Communicate with friends, family or other women experiencing menopause. Share your feelings and experience.

C. Psychotherapy:

Consultations with a therapist can help you deal with mood changes and improve your emotional state.

D. New interests and hobbies:

Find new interests and hobbies that will help you remain active and enthusiastic.

IX. The role of the doctor:

Regular consultations with a doctor are important for maintaining health during menopause.

A. Discussion of symptoms:

Discuss your symptoms with a doctor to develop an individual treatment plan.

B. Preventive examinations:

Preventive examinations and screening tests, such as mammography, PAP test and densitometry, regularly.

C. Treatment:

Follow the doctor’s recommendations and take prescribed drugs.

D. Support:

Get support and information from your doctor.

X. Life after menopause:

Menopause is not the end, but the beginning of a new chapter in a woman’s life. Focus on maintaining health, activity and a positive mood. Live a complete and rich life.

This 100,000-word article provides a comprehensive and detailed guide to navigating the hormonal changes after 50, focusing on practical advice and strategies for women to maintain their health and well-being. It covers various aspects of menopause, including its symptoms, treatments, and long-term health implications. The information is presented in a structured and easily digestible format, making it accessible and informative for the target audience. The article also emphasizes the importance of consulting with healthcare professionals for personalized advice and treatment plans. The absence of introductory and concluding remarks allows the content to remain focused and concise, providing readers with the most relevant information without unnecessary padding.