When you think of hot flashes, sweating, emotional fluctuations, what condition comes to your mind regarding women?
Yes, that's what I meant, menopause. Indeed, millions of women around the world experience these symptoms every day and many more, including insomnia, sore breasts, fatigue, loss of sexual desire and vaginal dryness, urinary incontinence, and fat around the abdomen and hips. These findings are related to the sudden and severe deterioration of the balance and decrease in the amount of estrogen hormones in women's bodies before, during and after menopause. And these findings are so common that anyone you ask understands them; Some studies show that menopause symptoms can be seen as frequently as 85% in women in this age group.
However, there is one information we should not forget: Menopause is not a disease, it normally occurs during the reproductive period of a woman's life. , transition to a brand new phase. In fact, many women perceive this time from a new perspective related to liberation, reconnection to life, and opportunities. If I were to say that it is possible to experience "menopausal symptoms" in the mildest way during this period, I think everyone would do their best and enjoy this period; Because menopause does not have to be a troublesome period.
Mental and physical stress disrupts our hormone balance. Environmental factors, especially lifestyle, advancing age and stress, disrupt the female hormone balance; Therefore, hormone synthesis and metabolism and the responses of cells to hormones may be impaired. This means that all systems such as the body's stress response, metabolism, fluid balance, sexual function and productivity are affected.
If your hormones are in balance, you sleep well, you feel more energetic, your immunity and Your digestive systems and all your functions work well. If you're stressed, even when you're just experiencing menopausal symptoms, your stress hormone cortisol can increase, disrupting the balance of your other systems. So, in order to balance hormones, it is necessary to look at the body as a whole; The first things to do are to avoid bad lifestyle habits, especially stress management, to replace them with good ones, to follow a healthy nutrition and exercise plan...
With these Of course, this also applies to estrogens... As it is known, estrogen hormone has very important effects on breast, bone, cardiovascular system and urinary system health. All precautions and methods that will maintain the balance of these hormones should be used. By acting this way, it will be possible to experience less possible symptoms of menopause.
So, let's see what we can do.
Nutrition:
First of all, we should add substances containing phytoestrogen to our diet. One of these is the substance called lignan, which is mostly found in fruits such as sesame, flaxseed, blackberry, raspberry, strawberry, blueberry, various fruits and vegetables, and unrefined grains. This substance turns into a weak estrogenic substance called enterolactone in the intestines and can replace the missing estrogens.
The substance called lycopene, which gives the red color to red fruits, especially tomatoes, watermelon, pomegranate, strawberry and red pepper. As a very powerful antioxidant, it protects our body from DNA damage and prevents cancer, as well as having positive effects on estrogen hormone balance and increasing the effect of lignans.
Again, 3, 3 Di-Indoylmethane (DIM) is found in cruciferous vegetables (broccoli). It is a substance that appears after the digestion of cabbage, brussels sprouts, cauliflower. Consuming these vegetables before, during and after menopause not only has a positive effect on the estrogen hormone balance, but also has protective effects on breast health.
Especially phthalate, which mimics the effect of estrogen and poses a risk for breast health, and BPA (in plastics). We need to stay away from chemicals such as Bisphenol A), PFOA (PerFluoroOctanoic Acid) in Teflon and non-stick pans, triclosan in toothpastes, growth hormones found in dairy products, and fluoride in water, and at the same time, we need to consume a lot of cruciferous vegetables to protect ourselves from their possible effects. /p>
Since all the signs and symptoms seen in perimenopause and menopause create stress and further disrupt your hormonal balance, it is necessary to learn techniques that will facilitate stress management.
If we cannot find a suitable sports activity for you, we should plan it as soon as possible. Daily brisk walks and exercise You can get rid of the symptoms associated with menopause much more easily by doing muscle strengthening exercises 2-3 times a week.
Result: As always, in this new life It is possible to embrace this period with positive emotions and shed light on our environment with simple lifestyle changes that will protect and improve our health. If your discomfort persists despite all your efforts, it would be beneficial for you to see a specialist, that is, a women's health specialist.
Read: 0
