Menopause Management

Menopause symptoms can often be managed with natural options.

Hot Flashes:

• Acupuncture, which stimulates specific points on the skin with thin needles, heat pressure or laser. 
• Eating soya, which is rich in proteins and isoflavones, a plant oestrogen (phytoestrogen)
• Exercise
• Wear cool cotton clothing
• Avoid spicy food and caffeine 

Non-prescription treatment like Vitamin B & E and Ibuprofen to get relief from the pain caused by hot flashes

Trouble sleeping: Difficulty sleeping at night and with night time sweats. 

• meditation
• yoga or tai-chi or any other gentle exercise
• calming music while sleeping
• cool pillows

Vaginal dryness: 

• Use water based lubricant gels that lubricate and moisturise the vagina
• Avoid smoking that further reduces the release of oestrogen hormones
• Drink more water to prevent dehydration of the vagina as well as the body
• Eat apple, nuts, soya and whole grains as they help relieve vaginal dryness.

Urinary tract infections: 

• Drink plenty of water, urinate frequently and consult your doctor for medication.

Osteoporosis: 

• Eat a balanced diet
• Have more vitamin D and calcium. According to dietary reference intake (DRI), women at menopause are recommended 1200mg of calcium daily. Vitamin D recommendation is 400-500 IU per day for those over 50 and 600 IU for those 60-70 years 
• Exercise. Include light weights in your exercise routine (after consulting your doctor and a fitness trainer)
• Avoid smoking and alcohol intake

Increased risk of heart disease: 

The American Heart Association recommends the following for better heart health:

• Eat 4.5 cups per day of fruits and vegetables
• 6-8 servings per day of fibre-rich whole grains based on a 2000 calorie diet
• Variety of nutritious foods each week such as fatty fish, unsalted nuts and legumes
• 150 minutes of physical activity each week, like walking, cycling, dancing or swimming

Mood swings, Depression, Fatigue, Irritability: 

• Practise meditation, yoga

• Break up bigger jobs into smaller ones

• Participate in recreational activities you enjoy

Memory loss: 

• Try games like Sudoku, crossword puzzles etc.

Anxiety:

• Feeling anxious, nervous or worried constantly due to variations in the hormone level. How to manage this:
• Know what is causing stress and try to minimise them.
• Relax by going to the park, playing with kids, listening to music. If anxiety is severe, consult your doctor.

Fat accumulation around the waist: 

• Eat low-fat, high-fibre diet.
• Exercise every day.

Hair loss: 

• Use a gentle shampoo
• Scalp massage
• Eat protein and iron-rich foods like red meat 
• Eat fruits rich in vitamin C, like citrus fruits
• Minimise stress and improve sleep

Diet recommendations for Menopause management

A healthy diet will help ease some of the risks that accompany menopause. Include the following in your diet:

• Fishes like salmon, sardine or tune, rich in omega 3 fatty acids, should be eaten twice a week. This benefits the heart.

• More calcium i.e.,1200 mg of calcium per day

• More Vitamin D - 400-500 IU per day for those over 50 and 600 IU for those over 60-70 years 

• Have plant-based foods with isoflavones (plant oestrogen), eg soy and tofu

• Reduce salt intake to control hypertension

• Eat high-fibre foods like pasta, whole grain bread, fruits, cereals etc

• Up your intake of protein as women often have low iron

• Cut back on high-fat foods as weight gain is a problem post menopause

• Drink plenty of water and reduce alcohol intake

Exercise recommendations for managing menopause symptoms

Exercising regularly strengthens bones, is good for the heart and keeps weight gain under control – all problems that are heightened after menopause.

• Regular exercise like walking, jogging or swimming

• Strength training in the gym 

• Take up an activity that you enjoy, like salsa dancing, tennis or badminton

• Regular housework can also be good 

• Yoga and meditation

Take charge- Your action plan

• Eat healthy
• Keep your blood cholesterol, pressure and blood sugar in check
• Get a bone density check
• Exercise – yoga, swimming, walking etc

How to stay healthy after menopause

Support team

• General physician

• Gynaecologist

• Nutritionist

• Fitness expert