How to deal with menopause and maintain health

How to deal with menopause and maintain health: complete guidance

Menopause: Not just the cessation of menstruation, but a complex physiological process that marks the end of the reproductive period of a woman. The restructuring of the hormonal background entails a whole cascade of changes that can significantly affect the quality of life. Understanding these changes, active care of yourself and a competent approach to symptoms management are the key to health and well -being in this important period.

I. Physiology of menopause: What happens in the body?

Menopause is diagnosed with retrospectively – after 12 months of lack of menstruation. This period, however, does not come suddenly. He precedes him perimenopause – The transitional stage, which can last several years, starting at the age of 40 to 50 years. During this time, the ovaries gradually reduce their function, developing less and less estrogen and progesterone.

1. Reducing estrogen levels:

This is a key event that causes most symptoms of menopause. Estrogen is involved in many processes in the body, and its deficiency affects various systems:

• Reproductive system: A decrease in the production of estrogen leads to thinning of the mucous membrane of the vagina (vaginal atrophy), a decrease in libido and difficulties during intercourse. The level of FSH (follicle -stimulating hormone) increases, as the body tries to stimulate the ovaries to work.
• Bone fabric: Estrogen plays an important role in maintaining bone density. Its deficiency increases the risk of osteoporosis – a disease in which the bones become fragile and are subject to fractures.
• Cardiovascular system: Estrogen has a protective effect on the heart and blood vessels. A decrease in its level can help increase cholesterol and increase the risk of cardiovascular diseases.
• Central nervous system: Estrogen affects mood, sleep and cognitive functions. Its deficiency can lead to mood swings, irritability, insomnia, worsening memory and concentration of attention.
• Leather and mucous membranes: Estrogen contributes to the moisture and elasticity of the skin and mucous membranes. Its deficiency can cause dry skin, itching, dry eye and mucous membrane of the oral cavity.
• Thermoregulation: Estrogen affects the center of thermoregulation in the brain. Its deficiency can cause tides – sudden sensations of heat, accompanied by redness of the face and sweating.

2. Changing the level of progesterone:

Progesterone also decreases during menopause. This hormone plays an important role in the regulation of the menstrual cycle and the preparation of the uterus for pregnancy. Its deficiency can lead to irregular menstruation during perimenopause.

3. Other hormonal changes:

In addition to estrogens and progesterone, the levels of other hormones, such as testosterone, DGEA (dehydropiandrosterone) and thyroid hormones, can change during the menopause. These changes can also contribute to the symptoms of menopause.

II. Symptoms of menopause: we recognize and understand

Symptoms of menopause are individual and vary in intensity. Some women carry this period almost asymptomatic, while others experience significant inconvenience. Symptoms can be divided into three groups:

1. Early symptoms (perimenopause):

• Irregular menstruation: Changing the duration, abundance and frequency of menstruation is one of the first signs of perimenopause. Menstruation can become more frequent or, conversely, more rare.
• Tucks of heat: Sudden sensations of heat spread throughout the body, accompanied by redness of the face and sweating. Tucks can last from a few seconds to several minutes and repeated several times a day, especially at night.
• Night sweating: The flare of the heat that occur at night and leading to abundant sweating, which can violate the dream.
• Insomnia: Difficulties with falling asleep, frequent awakening at night and early morning awakening.
• Mood swings: Irritability, anxiety, depression, tearfulness, decrease in libido.
• Dry vagina: The thinning of the mucous membrane of the vagina, leading to dryness, itching and discomfort during intercourse.
• Far urination: The need to often visit the toilet, especially at night.
• Weight changes: Weight gain, especially in the abdomen.
• Dry skin and hair: Reducing skin elasticity, wrinkles, hair loss.

2. Late symptoms (menopause):

• Osteoporosis: Reducing the density of bones, leading to increased risk of fractures.
• Cardiovascular diseases: Increased risk of developing coronary heart disease, stroke and other cardiovascular diseases.
• Urogenital atrophy: The thinning and dryness of the mucous membranes of the vagina and bladder, leading to painful urination, frequent urinary tract infections and urinary incontinence.
• Reducing cognitive functions: Memory deterioration, concentration of attention and learning ability.

3. Psychological symptoms:

• Irritability and anxiety: A sense of anxiety, nervousness and impatience.
• Depression: A depressed mood, loss of interest in life, a feeling of guilt and hopelessness.
• Libido decrease: Decrease in sex drive.
• Problems with memory and concentration: Forgetfulness, distraction, difficulties with concentration.
• Reducing self -esteem: A feeling of self -doubt, a decrease in self -esteem and dissatisfaction with its appearance.
• Fear of aging: Fear of old age and related changes.

III. Diagnosis of menopause: when to see a doctor?

If you experience symptoms indicating the onset of perimenopause or menopause, it is important to consult a gynecologist or an endocrinologist. The doctor will conduct an examination, collect an anamnesis and prescribe the necessary studies to confirm the diagnosis and exclude other diseases.

1. Collection Anamnesis:

The doctor will ask about your symptoms, age, menstrual cycle, the history of pregnancy and childbirth, diseases and medications taken.

2. Gynecological examination:

The doctor will examine the external genital organs and vagina to assess the state of the mucous membrane.

3. Laboratory research:

• Blood test for hormones: Measurement of the FSH level (follicle -stimulating hormone), LH (luteinizing hormone), estradiol (the main female sex hormone) and other hormones. The increased level of FSH and LH and the reduced level of estradiol may indicate the onset of menopause.
• Blood test for TSH (thyroidropic hormone): The exclusion of thyroid diseases that can cause symptoms similar to symptoms of menopause.
• General test of blood and urine: To assess the general state of health.
• Biochemical blood test: To assess the function of the liver, kidneys and other organs.
• Lipidogram: To assess the level of cholesterol and other blood lipids.

4. Other studies (according to indications):

• Dencitometry: Measurement of bones density for the diagnosis of osteoporosis.
• Ultrasound of the pelvic organs: To exclude diseases of the uterus and ovaries.
• Mammography: For screening breast cancer.
• ECG (Electrocardiogram): To assess the function of the heart.

IV. Treatment and management of symptoms of menopause: individual approach

Treatment and management of symptoms of menopause should be individual and depend on the severity of the symptoms, general health and preferences of the woman.

1. Hormonal therapy (GT):

Hormonal therapy (GT) is the most effective way to treat symptoms of menopause associated with estrogen deficiency. It consists in filling the level of estrogen in the body.

• Types of GT: There are various types of GT, including estrogen therapy (only estrogen) and combined therapy (estrogen and progesterone). The choice of the type of GT depends on whether the woman has a uterus removed. Women with the uterus need to take progesterone along with estrogen to protect the uterine mucosa from the development of endometrial cancer.
• Forms GT: GT is available in various shapes, including tablets, patchings, gels, creams and vaginal rings.
• Indications for GT: GT is shown to women with moderate and severe symptoms of menopause, such as flare, night sweating, insomnia, dry vagina and mood swings.
• Contraindications to GT: GT is contraindicated for women with breast cancer, endometrial cancer, thromboembolic diseases, liver diseases and non -diagnosed vaginal bleeding.
• The risks and advantages of GT: GT has both risks and advantages. Risks include increased risk of breast cancer, thromboembolic diseases and stroke. The advantages include alleviation of symptoms of menopause, improving the quality of life and reducing the risk of osteoporosis. It is important to discuss the risks and advantages of the GT with a doctor in order to make an informed decision.
• Duration of GT: The duration of GT should be individual and determined by the doctor. It is recommended to use GT in a minimum effective dose and during the minimum time necessary to relieve symptoms.

2. Non -hormonal treatment methods:

Non -hormonal treatment methods can be useful for women who cannot or do not want to accept GT.

• Phytoestrogens: Phytoestrogens are plant compounds that have an estrogen -like effect. They are found in soy products, red clover and other plants. Phytoestrogens can help alleviate the ejections and other symptoms of menopause, but their effectiveness varies.
• Selective inhibitors of the reverse capture of serotonin (SIOOS) and selective inhibitors of the reverse capture of serotonin and norepinephrine (SIOSSN): These antidepressants can help relieve tide and mood swings.
• Gabapine: This drug used to treat epilepsy can help relieve tide.
• Clonidine: This drug, used to treat high blood pressure, can help relieve tide.
• Vaginal humidifiers and lubricants: They can help alleviate the dry vagina.
• Local estrogens (vaginal creams, tablets or rings): They can help alleviate the dry vagina and urogenital atrophy.
• Medicines for the treatment of osteoporosis: Bisphosphonates, selective estrogen receptor modulators (SMER) and other drugs can help increase bone density and reduce the risk of fractures.

3. Change in lifestyle:

A change in lifestyle can help alleviate the symptoms of menopause and improve the general state of health.

• Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grains and low -fat proteins. Limiting the consumption of processed products, sugar, salt and saturated fats.
• Regular physical exercises: Regular exercises, such as walking, swimming, cycling or strength training, can help improve the mood, sleep, bone density and cardiovascular function.
• Stress management: Stress management methods, such as yoga, meditation, breathing exercises and massage, can help alleviate anxiety, irritability and insomnia.
• Sufficient sleep: Providing enough sleep (7-8 hours a day) can help improve mood, concentration and general health.
• Refusal of smoking: Smoking worsens the symptoms of menopause and increases the risk of developing cardiovascular diseases, osteoporosis and cancer.
• Restriction of alcohol and caffeine: Alcohol and caffeine can worsen over the eba and insomnia.
• Wearing clothes made of natural fabrics: Clothing made of natural fabrics, such as cotton and flax, can help reduce tides.
• Maintaining a healthy weight: Maintaining a healthy weight can help reduce the risk of developing cardiovascular diseases, diabetes and other diseases.
• Regular medical examinations: Regular medical examinations, including mammography, papa test and densitometry, are important for the early detection and treatment of diseases.

V. Nutrition during menopause: what is there to feel good?

Proper nutrition plays an important role in maintaining health and well -being during menopause. The diet should be balanced and rich in nutrients.

1. Basic principles of healthy diet:

• Variety: Include a wide range of products from all food groups in your diet: fruits, vegetables, whole grain products, low -fat proteins and dairy products.
• Moderation: Eat in small portions and avoid overeating.
• Regularity: Try to eat at the same time every day.
• Hydration: Drink enough water during the day.

2. Products useful during menopause:

• Fruits and vegetables: We are rich in vitamins, minerals, fiber and antioxidants. Dark green leafy vegetables, such as spinach and broccoli rich in calcium, are especially useful.
• Whole grain products: We are rich in fiber, which helps regulate blood sugar, improves digestion and reduces the risk of cardiovascular diseases.
• Low -fat proteins: It is necessary to maintain muscle mass and bone health. Good sources of low -fat protein include chicken without skin, fish, legumes and tofu.
• Dairy products: Rich in calcium and vitamin D, which are important for bone health. Choose low -fat or low -fat dairy products.
• Products rich in phytoestrogens: Soy, tofu, pace, flax, seeds of sunflower and sesame seeds. Phytoestrogens can help alleviate the ejacias and other symptoms of menopause.
• Products rich in omega-3 fatty acids: Fat fish, such as salmon, tuna and sardines, as well as linen seeds, walnuts and chia. Omega-3 fatty acids can help improve mood, reduce inflammation and reduce the risk of cardiovascular disease.

3. Products that should be avoided or consumed in moderate quantities:

• Processed products: They contain a lot of sugar, salt, harmful fats and few nutrients.
• Sahar: It can worsen the tides, mood swings and increase the risk of weight gain.
• Salt: It can increase blood pressure and increase the risk of edema.
• Saturated and trans fats: They can increase cholesterol and increase the risk of cardiovascular diseases.
• Alcohol: It can worsen the ebb, insomnia and mood swings.
• Caffeine: It can worsen the ebb, anxiety and insomnia.
• Sharp products: They can worsen the ebb.

4. Supplements:

In some cases, it can be useful to take additives, such as calcium, vitamin D, magnesium and omega-3 fatty acids. It is important to discuss the reception of additives with a doctor to make sure that they are safe and suitable for you.

VI. Physical activity during menopause: Movement is life!

Regular physical activity is very beneficial for health and well -being during menopause. It helps to alleviate the symptoms, improve mood, strengthen the bones and reduce the risk of chronic diseases.

1. Advantages of physical activity:

• Principles relief: Exercises can help reduce the frequency and intensity of the tides.
• Improving mood: Physical activity stimulates the production of endorphins that have an antidepressant effect.
• Strengthening bones: Exercises with weight, such as walking, running and strength training, help increase bone density and reduce the risk of osteoporosis.
• Reducing the risk of cardiovascular diseases: Physical activity helps to reduce cholesterol, blood pressure and improve the function of the heart.
• Maintaining a healthy weight: Physical activity helps to burn calories and maintain healthy weight.
• Improvement: Regular exercises can help improve sleep quality.
• Reducing stress: Physical activity helps to reduce stress and anxiety.
• Improving cognitive functions: Physical activity can help improve memory, concentration of attention and the ability to learn.

2. Recommendations on physical activity:

• Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week. Examples: walking, running, swimming, cycling, dancing.
• Power training: At least twice a week. Exercises should be aimed at all the main muscle groups: legs, arms, back, chest, shoulders and stomach.
• Flexibility exercises: Stretching and yoga can help improve the flexibility and range of movements.
• Exercise of equilibrium: Tai-chi and other balance exercises can help reduce the risk of falls.

3. Tips for the beginning of classes:

• Consult a doctor: Before you start a new exercise program, especially if you have any diseases.
• Start slowly: Start with small loads and gradually increase the intensity and duration of the exercises.
• Find what you like: Choose a type of physical activity that you like to make it easier to adhere to it.
• Make it part of your routine: Highlight the time for physical activity in your schedule.
• Invite a friend: To deal with a friend can be more fun and motivate you.
• Listen to your body: If you feel pain, stop and rest.

VII. Alternative methods for treating menopause: In search of harmony

Some women prefer to use alternative treatment methods to alleviate the symptoms of menopause. It is important to remember that the effectiveness of these methods is not always confirmed by scientific research, and before their use it is necessary to consult a doctor.

1. Acupuncture:

Acupuncture is a traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Some studies show that acupuncture can help relieve tide, insomnia and mood swings.

2. Herbs and additives:

• Black Kokhosh: It is traditionally used to facilitate the tides, but its effectiveness is not proven.
• Red Clover: Contains phytoestrogens that can help relieve tide.
• Diagil medicinal (Dong quai): It is traditionally used to treat female diseases, but its effectiveness and safety are not proven.
• Ginseng: It can help improve mood and energy.
• Evening primrose oil: It can help alleviate the dry vagina.

3. Yoga and meditation:

Yoga and meditation can help reduce stress, improve mood and sleep.

4. Aromatherapy:

Some essential oils, such as lavender, chamomile and peppermint, can help relieve anxiety, insomnia and headaches.

5. Hypnosis:

Hypnosis can help alleviate the eji and other symptoms of menopause.

VIII. Psychological support during menopause: Caring for mental health

Menopause is not only a physiological, but also a psychological turning point in a woman’s life. Hormonal changes associated with menopause can affect mood, sleep, cognitive functions and self -esteem. It is important to pay attention to your mental health and seek help if you experience difficulties.

1. Psychological problems associated with menopause:

• Depression: A sense of sadness, hopelessness, loss of interest in life.
• Anxiety: Feeling anxiety, nervousness, fear.
• Irritability: A sense of anger, impatience, temper.
• Insomnia: Difficulties with falling asleep, frequent awakening at night.
• Libido decrease: Decrease in sex drive.
• Problems with memory and concentration: Forgetfulness, distraction, difficulties with concentration.
• Reducing self -esteem: A feeling of self -doubt, a decrease in self -esteem and dissatisfaction with its appearance.
• Feeling loss: A sense of loss of reproductive function and youth.

2. Psychological support strategies:

• Admit your feelings: Feel free to express your feelings and emotions.
• Communicate with other women: Share your experiences with other women who go through menopause.
• Seek professional help: If you experience severe psychological symptoms, contact a psychologist or psychotherapist.
• Do what you like: Take time with your hobbies and interests.
• Take care of yourself: Dive your time to relax and relax.
• Farm up: Try to sleep at least 7-8 hours a day.
• Support for a healthy lifestyle: Proper nutrition, regular physical exercises and rejection of bad habits can help improve your mood and well -being.
• Meditize and do yoga: Meditation and yoga can help reduce stress, improve mood and sleep.
• Practice positive thinking: Focus on the positive aspects of your life and avoid negative thoughts.
• Be kind to yourself: Remember that menopause is a normal stage in a woman’s life, and you should not blame yourself for experiencing any difficulties.

IX. Sexy life during menopause: We retain intimacy

Menopause can influence the sexual life of a woman. A decrease in estrogen levels can lead to dry vagina, a decrease in libido and discomfort during intercourse. However, despite these changes, you can maintain intimacy and enjoy sexual life.

1. Problems associated with sexual life during menopause:

• Dry vagina: A decrease in estrogen levels leads to thinning and dryness of the vaginal mucosa, which can cause discomfort and pain during intercourse.
• Libido decrease: A decrease in the level of estrogen and other hormones can lead to a decrease in sex drive.
• Soreness during intercourse (dyspareunia): Dry vagina and other changes in the tissues of the vagina can lead to soreness during intercourse.
• Reducing the sensitivity of the clitoris: A decrease in estrogen levels can lead to a decrease in the sensitivity of the clitoris, which can complicate the achievement of orgasm.
• Psychological factors: Anxiety, depression, a decrease in self -esteem and other psychological factors can also affect sexual life.

2. Ways to solve problems:

• Vaginal humidifiers and lubricants: Use vaginal moisturizers and water -based lubricants before sexual intercourse to reduce dryness and discomfort.
• Local estrogens (vaginal creams, tablets or rings): Local estrogens can help restore the vaginal mucosa and reduce dryness.
• Hormonal therapy: Hormonal therapy can help increase estrogein levels and improve sexual function.
• Talk to your partner: Openly discuss your feelings and needs with your partner.
• Experiment: Try different types of stimulation and posture to find what you like.
• Give the time of the prelude: A long and sensual prelude can help increase excitement and reduce discomfort.
• Contact the sexologist: If you have serious problems with a sexual function, contact a sexologist.
• Do not forget about intimacy: Not only sexual intercourse is important to maintain intimacy in relationships. Hug, kiss and spend time together.

X. Prevention of osteoporosis during menopause: strong bones for many years

Osteoporosis is a disease in which the bones become fragile and are subject to fractures. Menopause is a risk factor for osteoporosis, since a decrease in estrogen levels leads to a decrease in bone density. It is important to take measures to prevent osteoporosis and maintain bone health.

1. Risk factors for the development of osteoporosis:

• Menopause: Reduction in estrogen levels.
• Age: The risk of osteoporosis increases with age.
• Women’s floor: Women are more prone to osteoporosis than men.
• Family history: If your relatives had osteoporosis, you have increased the risk of developing the disease.
• Low body weight: People with a low body weight have a higher risk of osteoporosis.
• Disadvantage of calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
• Smoking: Smoking worsens bone density.
• Excessive drinking: Excessive drinking of alcohol worsens bone density.
• Insufficient physical activity: Physical activity helps strengthen the bones.
• Taking certain drugs: Some drugs, such as corticosteroids, can increase the risk of osteoporosis.

2. Measures for the prevention of osteoporosis:

• Sufficient calcium consumption: The recommended daily dose of calcium for women during menopause is 1200 mg. Good calcium sources include dairy products, dark green leafy vegetables, tofu and enriched products.
• Sufficient consumption of vitamin D: Vitamin D is necessary for the absorption of calcium. The recommended daily dose of vitamin D for women during menopause is 800-1000 IU. Vitamin D can be obtained from sunlight, oily fish and enriched products. In some cases, vitamin D.
• Regular physical activity: Exercises with weight, such as walking, running and strength training, help strengthen the bones.
• Refusal of smoking: Smoking worsens bone density.
• Alcohol use restriction: Excessive drinking of alcohol worsens bone density.
• Maintaining a healthy weight: Maintaining a healthy weight can help reduce the risk of osteoporosis.
• Dencitometry: Pass the densitometry (measurement of bone density) to detect osteoporosis at an early stage.

XI. Prevention of cardiovascular diseases during menopause: Caring for the heart

Menopause is a risk factor for the development of cardiovascular diseases, since a decrease in estrogen levels can lead to an increase in cholesterol, blood pressure and an increase in the risk of blood clots. It is important to take measures to prevent cardiovascular diseases and maintain heart health.

1. Risk factors for the development of cardiovascular diseases:

• Menopause: Reduction in estrogen levels.
• Age: The risk of cardiovascular diseases increases with age.
• Family history: If your relatives had cardiovascular diseases, you have increased the risk of developing the disease.
• High cholesterol level: A high level of cholesterol can lead to the formation of plaques in the arteries.
• High blood pressure: High blood pressure can damage the arteries.
• Smoking: Smoking damages the arteries and increases the risk of blood clots.
• Diabetes sugar: Diabetes mellitus damage the arteries.
• Obesity: Obesity increases the risk of developing cardiovascular diseases.
• Insufficient physical activity: Physical activity helps strengthen the heart and blood vessels.
• Stress: Chronic stress can increase blood pressure and cholesterol.

2. Measures for the prevention of cardiovascular diseases:

• Maintaining a healthy lifestyle:
  • Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grains and low -fat proteins. Limiting the consumption of processed products, sugar, salt and saturated fats.
  • Regular physical activity: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
  • Refusal of smoking: Smoking damages the arteries and increases the risk of blood clots.
  • Alcohol use restriction: Excessive alcohol consumption can increase blood pressure and cholesterol.
  • Stress management: Stress management methods such as yoga, meditation and breathing exercises can help reduce blood pressure and cholesterol.
• Regular medical examinations: Pass medical examinations regularly, including the measurement of blood pressure, cholesterol and blood sugar.
• Medication (as prescribed by a doctor): In some cases, drugs may be required to reduce cholesterol, blood pressure or prevent blood clots.

XII. Life after menopause: new chapter

Menopause is not the end of life, but the beginning of a new chapter. This is the time to focus on your health, well -being and interests.

1. Tips for a full life after menopause:

• Keep an active lifestyle: Continue what you like and try