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Self-care During Menopause

Menopause is not the end of the road for all women. Rather, it is a beginning of another journey towards self-realization. Many changes occur in a woman's physical, emotional and psychological aspects during menopause. Many of these changes often cause stress and depression among women.

Medically, menopause is defined as the time after 12 months have passed since your last period. Some women may experience a number of physical and emotional changes, including hot flashes, sleep disturbances and night sweats, vaginal changes, irregular menstruation, decreased fertility, insomnia, mood changes, changes in sexual desire, changes and appearance.

A woman's experiences during menopause may also be influenced by emotional, life changes such as children leaving home, divorce or widowhood, retirement, changes in domestic, social, and personal relationships, changes in identity and body image, or anxiety about loss of independence, disability or loneliness.

Here are a number of steps to help reduce or prevent the more negative effects of menopause.

1. Cool those hot flashes. Hot flashes are sudden or mild waves of body heat that rise from the chest to the face causing facial redness and sweating. Eat enough calcium and other nutrients necessary for calcium absorption. Also try to have at least one food rich in phytoestrogens which are found in soy products (soy milk, tofu, miso), legumes, and certain fruits and vegetables (squash, yams, carrots, papayas). Taking in Vitamin B-complex and Vitamin E supplements are also helpful. Limit caffeine-intake found in coffee, tea, alcohol, chocolate, along with alcohol, sugar and spicy founds.

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2. Decrease vaginal discomforts. Because of certain shifts in hormonal production, women may experience burning, itching and discomfort during sexual intercourse. Use over-the-counter water-based vaginal lubricants or moisturizers.

3. Exercise regularly. Exercising helps release endorphins which in turn help reduce stress and promote well-being. Physical activity can relieve hot flashes, improve sleep, and protect you against cardiovascular disease, diabetes, osteoporosis, and weight gain. Try a combination of strength-training exercises and aerobic exercises such as walking, jogging and dancing.

4. Optimize sleep. Avoid caffeinated food and beverages and try to exercise right before bedtime. Practice a number of relaxation techniques such as deep breathing or yoga.

5. Don't smoke. Smoking poses a lot of health problems. It increases the risk of heart disease, stroke, cancer, and a range of other problems. Smoking may also increase hot flashes and bring on earlier menopause.

6. Have regular check-ups. Always see your doctor and schedule for mammograms, Pap tests and other screening tests. Remember prevention is always better than cure.

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