Answers to Your Top 7 Menopause Questions

The phase of a woman's life called menopause can bring with it a wide variety of challenges to overcome.

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What IS menopause?

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Menopause officially begins a year after a woman's last menstrual period. It marks the end of fertility and is a natural process all women will go through.

As a woman approaches menopause, her ovaries produce less estrogen, which leads to the symptoms of menopause, including hot flashes and fatigue.

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What are the most common symptoms of menopause?

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As menopause approaches, menstruation becomes irregular. The type and severity of other symptoms vary from one woman to the next. Women who have had a hysterectomy usually have more frequent and severe symptoms.

The most common menopause symptoms include:

• Hot flashes
• Fatigue
• Trouble sleeping
• Mood swings
• Pain with sexual intercourse related to vaginal dryness

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Do I need to see a doctor for my menopause symptoms?

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It's always good to have an open line of communication with your doctor. Let him or her know how you are feeling and what symptoms you are suffering. If symptoms are interfering with your daily life, you should definitely consider seeking medical advice.

How can your doctor help? There are blood tests that may confirm whether you are entering menopause. There are also hormones or prescription medications that he or she can give you. Hormone treatments control symptoms and can reduce disease risks, The benefits and risks of hormone therapies should be discussed.

In addition, your doctor can give you information regarding lifestyle and nutritional changes that you can make to alleviate your symptoms.

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Are there lifestyle changes I can make to help alleviate menopause symptoms?

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A healthy lifestyle can help alleviate many common menopause symptoms. Here are a few simple changes you can make that might help:

• Stop smoking. This may help reduce the number of hot flashes you experience.
• Get more exercise, which will alleviate stress and combat your slower metabolism.
• Make healthy eating a priority. Incorporate lots of fresh fruits and vegetables, whole grains, nuts, seeds, yogurt, and lean meat.
• Dress in layers, so when hot flashes DO hit you can easily remove a layer or two.

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Will changes in my diet help reduce the severity of menopause symptoms?

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The food we eat plays a huge role in how our body functions. Changes in diet may help alleviate certain health concerns that arise during menopause:

1. If you suffer from hot flashes, try avoiding spicy foods.
2. Eat more calcium-rich foods for improved bone health.
3. Avoid high fat and high sugar foods, which may lead to increased weight gain.
4. Eat more frequent meals, but make them smaller in size.
5. Include a wide variety of fresh fruits and vegetables in your diet to ensure that you are providing your body with an assortment of vitamins and minerals.
6. Avoid alcohol and caffeine, which may make hot flashes worse.
7. Drink plenty of water to keep your body temperature cool and to stay hydrated.

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How will menopause affect my sex life?

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A change in sexual interest or response is often a complaint from women after menopause. Some women suffer from vaginal dryness and pain with intercourse. Lubricants or vaginal moisturizers may help. Estrogen therapies, whether administered via pill, patch or vaginal method, are very effective for restoring normal vaginal tissue and curing pain with intercourse. It is strongly advised that you not continue having intercourse that is painful.

Some women also notice a decrease in sex drive. It is important to remember there is no 'normal' frequency for partners to have sex. As long as there is no conflict in your relationship regarding sexual frequency, it should not be a huge concern.

Talk to your doctor about your symptoms, especially if they are causing problems with your relationship.

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Will I gain weight during menopause?

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A decrease in a woman's rate of metabolism is common after menopause, but that doesn't mean you will automatically gain weight. There are steps you can take to both stop and reduce your weight gain during menopause.

Hormones alone do not contribute to weight gain after menopause. In fact, several major studies conclude that taking estrogen after menopause helps control weight gain.

A reduction in physical activity, genetic factors, stress, and diet play a large role in our weight. The more you move, the more calories you burn, and the less likely you are to gain weight. Aim for at least 30 minutes of exercise daily, and make sure you include some light weight training for muscle strength. Combine your exercise routine with a healthy diet for optimum results.

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Does Coconut Oil Reduce the Effects of Alzheimer's Disease?

You put in on your toast, mix it in your smoothies, use it as lip balm, and if you’re following the latest coffee craze, you even add it to your cup of joe to make it "bulletproof."

We are talking

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10 Healthy Superfoods to Include on Your Holiday Table

Yes, you can face the holiday season armed with the knowledge that festive meals and snacks don't have to be glorified junk food that pack on the pounds.

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<strong>1) Carrots</strong>

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Carrots contain plenty of antioxidants, such as carotenoids, which may cut the risk for cardiovascular disease and cancer.

Blood sugar and immune function may be brought back into balance through carrots' antioxidants and phytochemicals.

Deficiencies of vitamin A can be repaired by eating enough carrots and other foods with beta-carotene.

Source:

Carrots: Health Benefits and Precautions
http://www.medicalnewstoday.com/articles/270191.php

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<strong>2) Cranberries</strong>

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Cranberries provide vitamins C and E, among other antioxidants. Their fiber content may reduce bad cholesterol levels.

Risk for cancer, heart disease, stroke, urinary tract infections and other illnesses may decrease when your consumption of cranberries increase.

Cranberries are often used in sauce, or as juice for holiday cocktails, with or without alcohol.

Source:

Cranberries
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/healthy...

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<strong>3) Garlic</strong>

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Garlic may be beneficial for coronary heart disease, hardening of the arteries, heart attack, high blood pressure and high cholesterol.

It may contribute to the prevention of breast, colon, lung, prostate, rectal and stomach cancers.

Source:

Garlic: Health Benefits, Therapeutic Benefits
http://www.medicalnewstoday.com/articles/265853.php

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<strong>4) Green beans</strong>

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Green beans contain healthy amounts of vitamins A, C and K, along with folate, iron, magnesium, potassium, riboflavin and thiamin.

Eating green beans may reduce risk for diabetes, heart disease and obesity. Their chlorophyll content may reduce carcinogenic risks from foods grilled to the point of charring.

Iron and folic acid may support healthy pregnancies. Folate may elevate mood, enhance sleep health and appetite, and lower homocysteine levels.

Source:

What are the health benefits of green beans?
http://www.medicalnewstoday.com/articles/285753.php

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<strong>5) Onions</strong>

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Onions contain vitamin C which defend against free radical formation, helping to protect against several types of cancer.

Vitamin C builds and maintains collagen production, benefitting hair and skin.

Folate may help relieve depression by controlling homocysteine production so it doesn't stop nutrients and blood from getting to the brain.

By inhibiting homocysteine, folate makes way for dopamine, norepinephrine, serotonin (hormones that improve appetite, mood and sleep).

Source:

Onions: Health Benefits, Nutritional Information
http://www.medicalnewstoday.com/articles/276714.php

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<strong>6) Pecans</strong>

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Eating pecans can increase the body's antioxidant levels. They contain several forms of vitamin E.

According to the Journal of Nutrition, a study performed by Loma Linda showed eating pecans lowered LDL cholesterol levels by 16.5 percent.

Eating pecans may reduce artery inflammation and reduce the risk for cardiovascular conditions.

Source:

The antioxidants in pecans may contribute to heart health and disease prevention
http://www.sciencedaily.com/releases/2011/02/110224145607.htm

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<strong>7) Pumpkin</strong>

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Pumpkins, like other winter squash, are full of fiber, and full of vitamin A and beta-carotene. Vitamin A is important for nasal passage health, helping to protect against colds and flu.

Beta-carotene is beneficial for your eyes. It may reduce risk for atherosclerosis and for some cancers.

Source:

Superfood: Turkey
http://www.bhg.com/recipes/healthy/eating/holiday-superfoods

Pumpkin
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/healthy...

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<strong>8) Sweet potatoes</strong>

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Sweet potatoes contain high levels of vitamins A, B5, B6, carotenoids, niacin, riboflavin, manganese and potassium.

Vitamin A may help to prevent cancer, and is beneficial to eye health. Vitamin A can hinder sun damage.

Vitamin B6 can help reduce homocysteine. Vitamins C and E support healthy skin and collagen production.

The beta-carotene in sweet potatoes may decrease breast cancer risk in women before menopause, and ovarian cancer risk after menopause. Their fiber content helps to support digestive tract health and good digestion.

Manganese helps regulate metabolism of carbohydrates and blood sugar levels, and maybe even your appetite.

Potassium is important for heart health and a regular heartbeat and keeping blood pressure nice and low.

Sweet potatoes are low on the glycemic index, which means sugar moves slowly into the bloodstream. They contain no fat, and small amounts of sodium.

Source:

Sweet Potatoes: Health Benefits, Risks & Nutrition Facts
http://www.livescience.com/46016-sweet-potato-nutrition.html

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<strong>9) Yams</strong>

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Many people confuse yam with sweet potatoes, though they are more starchy than sweet potatoes. They are also drier.

Their complex carbohydrate content decrease the likelihood of blood sugar spikes, putting yams low on the glycemic index.

Yams contain plentiful dietary fiber, which decreases incidence of constipation and may help lower bad (LDL) cholesterol.

Yams contain vitamins A, B6, folic acid, niacin, pantothenic acid, riboflavin and thiamin. Their vitamin C content enhances the immune system, growing bones and healing of injuries.

Vitamin A supports mucus membrane and skin health. It's good for night vision and may help defend against cancer in the lungs or in the oral cavity.

Yams contain copper, calcium, iron, manganese, phosphorus and potassium. Potassium regulates blood pressure and heart rate. Copper and iron assist in the manufacture of red blood cells.

Source:

Yams nutrition facts
http://www.nutrition-and-you.com/yams.html

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<strong>10) Turkey</strong>

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Turkey provides vitamins B6 and B12, choline, niacin, selenium and zinc. Turkey's protein helps to regulate insulin levels.

The healthiest choice is organic, pasture-raised turkey which were raised without antibiotics. These turkeys have higher omega-3 essential fatty acid content. They are less likely to contain injected preservatives like salt.

Source:

What are the health benefits of turkey?
http://www.medicalnewstoday.com/articles/285736.php

Tags: carrots, cranberries, garlic, green beans, onions, pecans, pumpkin, sweet potatoes, yams, turkey

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