Health

Male Menopause Effects And Treatments

I wrote a post on female menopause a year ago. Since then I have had requests to address the so-called male menopause. Sure, out at the pub men may lightly joke about it with their buddies and everyone nervously laughs. Yet, not surprising is the fact that men don’t want to discuss this issue seriously with the same sons they had the birds and bees talk with. It is also not surprising that we women are just as reluctant to discuss menopause with our daughters.

Women don’t have a lock on hormonal effects within their body. Males also have hormones and can develop issues related to their hormones similar to those of women. One of these conditions is male menopause, also called andropause or androgen decline or simply low testosterone. The term male menopause is not accurate for the condition since nothing really pauses, it only slows down.

Men experience a variety of symptoms during male menopause including fatigue, weakness, depression, poor sleep, and sexual dysfunction. Menopause is very different in men and women because men never stop producing sperm and testosterone even if the counts are low. While women stop their hormone and egg production entirely, a healthy man can produce sperm usually his entire life.

 

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Diagnosis

To diagnose this condition the doctor will perform a physical, ask about symptoms, and conduct tests to rule out other contributing conditions. Most likely, the doctor will test for testosterone levels to find out if the man is suffering from low testosterone, which can be treated as long as there aren’t any underlying conditions causing it like diabetes.

 

Treatment

If tests come back indicating a hormonal issue that isn’t happening alongside other conditions that can cause these symptoms the doctor may offer solutions such as diet and exercise, medications, or hormone replacement therapy.

 

Beginning

For most men, male menopause may start as early as 45 but it can happen at any age. Any male who feels uninterested in sex, tired, moody, and even depressed should first visit their doctor to rule out hormonal issues. Once that is ruled out then other treatments can be given.

 

What to do

First, it’s important to pay attention to your health always. If you notice changes you can’t easily explain away, it’s important to ask your primary care physician about them at your next yearly physical. Anything you notice regardless if it seems unimportant should be brought up with your doctor. Don’t allow your doctor to ignore the symptoms either.

 

Male menopause physical symptoms

 

The hormone testosterone helps the male body build muscles, have strong bones, healthy bone marrow and red blood cells. For this reason, dropping testosterone levels, which are part of male menopause, can cause havoc with those systems.

 

After a man reaches the age of 30 years, testosterone levels gradually decrease, falling an average of one percent each year.

 

·         Low Sex Drive – Are you, or your loved one, suffering from a low sex drive? Do you feel like it’s more trouble than it’s worth to initiate sex? Do you find yourself making excuses when it gets near bedtime to stay up so that your spouse doesn’t try? If you’re experiencing that, your doctor may have the answer via hormone treatments.

 

·         Erectile Dysfunction – There are ranges of dysfunction when it comes to getting and keeping an erection. Some men with hormone imbalances can’t get an erection at all, but others can early in the morning, and yet others simply cannot maintain their erection to complete the sex act.

 

·         Low Energy – Having trouble keeping your eyes open when you need them to be open? Don’t want to do the things you need to take care of yourself and others? Can’t get through a meeting without wanting to fall asleep? You may have a hormone or vitamin deficiency.

 

·         Low Muscle Mass – Testosterone builds muscle easier. A man with low testosterone will have low muscle mass and be weaker than normal. If you’re trying to exercise and nothing is happening, get a blood test to find out where you stand.

 

·         Increased Body Fat – Low muscle mass and other characteristics of the physical symptoms of male menopause can manifest as increased body fat too. Especially fat that gathers around the belly and breasts in men.

 

·         Hot Flashes – Yes, even men will get hot flashes when they’re hormones are not balanced properly. If you do get hot flashes that’s a great sign to get to the doctor to get a test and find out what can be done.

 

If you exhibit any of these physical symptoms, get help. Don’t hesitate to see your doctor, there are many treatment options available.

 

Male menopause mental symptoms

 

Dropping testosterone levels, which are part of male menopause, can cause mental symptoms too.

 

·         Depression and Sadness – A vitamin D and/or a B12 shortage can cause depression and sadness if you don’t get it treated and often comes together with low testosterone. Your doctor may want to do some blood tests to find out how to treat your depression and sadness.

 

·         Mood Disorders – A hormone imbalance may lead to mood disorders too. A mood disorder can be characterized as having up and down moods. Sometimes he may be happy and the next he’s exploding with anger.

 

·         Decreased Motivation – It’s hard to be motivated if you don’t feel well. If your energy is low, and your depression is high, you may experience low motivation to get things done. You may not be able to muster the strength to get motivated to do what you need to do.

 

·         Lowered Self- Confidence – Suffering from a lack of self-confidence can also be a symptom of male menopause. The main reason is the low testosterone, which seems to sap the confidence out of a man.

 

·         Difficulty Concentrating – Feeling foggy and an inability to focus and concentrate is another symptom of male menopause. Many things can cause or factor into having problems focusing and concentrating. Talk with your doctor to rule out specific issues and find the actual cause, as well as helpful treatments.

 

·         Difficulty Sleeping – If you have low energy, and are tired a lot, which may cause you to nap during the day, which then creates a circular situation where you can’t sleep at night. Hormone changes can affect sleep a lot.

 

Most of these mental symptoms can be controlled with diet, vitamins, exercise, and possibly hormone therapy. If it turns out to be another cause, it’s worth it to be examined by your doctor who will conduct tests to find out for sure what the problem is.

 

Other people get moody in their forties and fifties - men get the male menopause. I missed the whole thing. I was just really happy.
— Rik Mayall

What you can do about sexual issues

 

Many men experiencing male menopause end up having a very low sex drive, but even when they want to have sex, they have issues with completing the act due to the low quality of their erections. While these things are difficult to talk about there are several things that can be done to better the situation.

 

See your Doctor

The first place you should go if you have any type of sexual dysfunction is to your doctor. You may have a hormonal imbalance, but you may also have a problem that is more serious such as a heart condition. ED is the first sign for heart problems or other blood flow issues that may lead to heart attack or stroke.

 

Exercise more

After you get a clean bill of health from your doctor, start moving more. Try to exercise at least 20 to 30 minutes every day at a moderate to vigorous rate in a cardiovascular manner. Jogging, walking fast, jump rope, and rebounding are all great choices. If you’re out of shape, try water exercises.

 

Change your diet

If you’re overweight, it’s important to deal with that. Try to cut your calories so that you can lose weight. Many overweight men have low testosterone and have issues with sexual function. Try a low-fat, low-calorie diet. Keep your weight at a healthy range to maximize proper hormone production in your body.

 

Meditation

Some men have sexual issues due to stress and anxiety. Being stressed increases the level of cortisol in your blood, which increases belly fat, which increases your chances of cardiovascular issues. This often shows up first as erectile dysfunction. Meditating daily can help you calm yourself and focus on something else other than the circular thoughts that accompany stress and anxiety. You can find guided meditations on YouTube and even some podcasts to help you succeed.

 

Medication

There are medications that can help you get an erection such as Viagra. These are only available by prescription and are not usually covered by health insurance. They are very expensive and may not be safe for everyone.

 

7 Male menopause natural remedies

 

Men often experience testosterone levels dropping starting in their 40’s or 50’s. If it’s this natural progression, there are natural treatments that you can pursue to treat yourself. Be sure to check with your doctor first.

 

·         Eat fruit and veggies – Fruit and vegetables are the best things you can eat if you’re experiencing any menopause symptoms. Produce is full of antioxidants, polyphenols, vitamins, and minerals. They are also full of fiber, which is an important part of a healthy diet.

 

·         Replace fat with healthy fats – Try to keep your fat intake less than 30 percent and ensure that it’s all healthy fats. Fats that occur naturally in your food, such as those found in bananas and nuts, or from fruit like olives and coconuts are best. You can use nut oils if you’re not allergic but try to stick to fruit oils.

 

·         Add daily green tea – The Chinese swear by green tea so you should try it. It can’t harm you unless you find that caffeine affects you negatively. Buy a high-quality green tea and prepare it according to directions. Try to avoid using sugar for sweetening.

 

·         Don’t forget your Omega 3’s Omega 3 fatty acids is a type of fat that is essential to the body. Your body cannot make them, so you must ingest them. You can get this fat from fish, vegetable oils, fruit oils, nuts, flax, and more. 

 

·         Avoid Additives – It’s best to avoid packaged food if you can because it has so many dangerous additives. Some of those additives are sweeteners, unhealthy fats, and preservatives. For some people, this can affect them a lot.

 

·         Take Specific Supplements – If you’re experiencing male menopause look into supplementing with zinc, vitamin D3, vitamin B12, vitamin B3, magnesium, Boron, and you can try Saw Palmetto Extract if you have erectile dysfunction (ED). Give it a a good six months before you give up. The effects of vitamins and minerals can be cumulative so it may take some time when you go this route. Check with your Doctor about taking more than the recommended doses.

 

·         Stay Hydrated – Drinking plenty of water helps your body process the vitamins and minerals that you need to be healthy. You need a minimum of 64 ounces of water each day and in some cases more if you’re exercising or live in a dry climate. 

 

Medical treatment options

 

If you’re looking for treatment options for male menopause, there are a few things that can be done. In most cases, you’re the one in complete charge of getting better. While there are some medical interventions, in most cases, lifestyle changes will produce additional results that make a significant difference.

Your doctor is your first line of information and treatment. Also, keep in mind that there is no cure for male menopause that is going to work overnight. It may take months to feel better so stick with it.

 

Medication therapy

There are medications that men can take that will help them overcome their issues. If they have erectile dysfunction medicines like Viagra can help. If you have other issues, the doctor may prescribe more medications to treat other conditions. Research every medication prescribed to ensure that you’re willing to live with the potential side effects first.

 

Testosterone replacement therapy

If you have low-T and you’ve tried other methods such as taking vitamins and minerals without success hormone replacement may be for you. However, if you have a family history of prostate cancer it may not be a good option for you. For men for whom hormone replacement therapy works they should see improvements relatively quickly compared to the other methods.

 

Thankfully, male menopause is treatable. It’s not something a man has to live with for a lifetime like with female menopause, which is the end of the egg and hormone production time for her. A healthy man can be treated with exercise, diet, and hormones and get back much of his vibrancy including sexual function.

 

If you are interested in knowing something of Female Menopause take a look at

https://www.joycearussell.com/blog/managing-your-life-and-symptoms-during-menopause

 

I know this is one of those topics many are squeamish about. But being too embarrassed to acknowledge and discuss a condition most of us, both men and women face in our middle years does us and our children a disservice.

 

I hope you found this post enlightening and valuable. Please share it with your family and friends.

How To Avoid Catching A Cold Or Flu

Much of what you will read in this new series will seem familiar. That’s because regardless of what you call her; Grandmother, Granny, Nana, Grandma, or Gram like I called mine and my Grandson calls me, she gave us similar advice. Some of it remembered and some or much is forgotten. Yes, and the truth is as the years or a generation passes by some things change, but some things don’t. What I offer here is very basic information about those things that remain the same.

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Something my Gram told me

The 2 simplest and most effective ways to skip the cold and flu season:

1.     Wash your hands, a lot.

2.     Do not touch your face with your hands.

Unless you never leave your home, you have no idea who has touched the counter you picked up your coffee from or the change you received when you paid for it. Money is filthy and many unknown hands touch it. What, you used your debit card. How about that keypad you swiped and entered your pin into? Who was the last person to use it before you?

Your hands and face are the perfect vehicle to pick up cold and flu germs. Everyone should be carrying a hand sanitizer when leaving the house.

Good health and good sense are two of life’s greatest blessings.

Publius Syrus

Dress Appropriately

Keeping your head covered when you go outside and your feet dry goes a long way toward helping you maintain your wellness.

Keep surfaces at home sanitary

When you and your children come home do backpacks, handbags, or shopping bags end up on the kitchen table or island? Where have they been? If you aren’t sure or even if you are, once they are removed use a sanitizer on those surfaces before preparing or eating dinner. (I like a fifty-fifty preparation of hydrogen peroxide and water in a spray bottle.) Don’t forget to spray Lysol on those backpacks frequently.

Our bathrooms especially a shared bathroom is another room with surfaces we all touch. Faucets, counter, drinking glass, toilet. All these surfaces need to be sanitized more often during cold and flu season. (If someone has caught a cold or the flu, replace toothbrushes.) 

Last but not least don’t forget to wipe down door knobs, remote controls for TV or games, and light switches.

Doing the laundry

If everyone in the home is healthy your laundry routine is likely to be more than adequate. When illness visits the house it is time to step up that routine. Whoever does the laundry is vulnerable to catching and passing any illness in the house. So wash those hands.

Launder the clothing and bedding of the sick person more frequently and alone if possible. Pre-wash with a laundry sanitizer before running it through a normal cycle. Use the warmest water temperature the fabric will accommodate and the same when you put it in the dryer. If you live in a climate where you are able to hang your laundry out that’s even better as the sun is a great germ killer.

If you know anyone who would benefit from the information in this post please share it.

5 Naturally Antibiotic Foods That Fight Infectious Bacteria

Antibiotics generally refer to pharmaceutical antimicrobials that are originally designed to fight and kill disease-causing bacteria. Unfortunately, synthetic antibiotics can kill both the good and bad bacteria present in the body. In turn, the living microflora that helps strengthen the immune system can become depleted.

Also, the days of doctors prescribing antibiotics as readily as they once did are long gone. This is because studies increasingly show that over-use of pharmaceutical antibiotics is allowing the target pathogens to develop resistance to the antibiotics.

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There is a real concern that this could lead to the development of ‘super-bugs’ that are impervious to any presently known antibiotic, which potentially could result in outbreaks of infections for which there is no remedy.

To alleviate these problems, incorporating foods and herbs that have antibiotic properties into your daily diet can prove to be extremely helpful.

Ounce for ounce, herbs and spices have more antioxidants than any other food group.
— Michael Gregar

Although this does not eliminate the need to take antibiotics prescribed by your doctor, if and when required, eating foods with antibiotic properties will help ensure that your body will be able to fight infectious bacteria on its own.

These antibiotic food and herb sources will assist in building up your body’s immunity and thereby reduce the need to take synthetic antibiotics for any minor health problems that might arise.

Garlic

Garlic has antibacterial and antiviral properties which have been used for centuries in treating both minor and major illnesses. Garlic contains sulfur compounds which are commonly used as key elements in antibiotics.

You can use garlic to help fight flu, colds, and bronchitis. You may eat 2-6 cloves of raw garlic every day. However, if you find it hard to ingest raw garlic cloves, you can purchase garlic capsules and take them with meals.

For topical applications, you can use the juice from the crushed garlic, or pierce one garlic capsule, and apply it topically to the affected area.

Note: Garlic also has anti-parasitic properties. Mix garlic powder or oil into your pet’s food for a natural flea repellent.

Oregano

Oregano oil has antibacterial, antimicrobial, and antiviral properties. You can use it to treat wounds, respiratory difficulties, digestive problems, as well as the common cold.

It is loaded with antioxidants. So as it heals it also boosts your immune system.

Oregano oil can be taken internally, applied externally, or placed in a diffuser to clear your sinus passages.

Echinacea

Echinacea tea is commonly used to ease the symptoms of the common cold. This herb is a known infection-buster, as it helps improve an individual’s defense system in the fight against bacteria. Echinacea can help boost the immune system.

However, it should not be used on a continuous or long-term basis. The recommended dosage is 3 to 15 drops of Echinacea liquid extract mixed in water, three times a day. For cases of acute infection, Echinacea liquid extract can be taken every two hours.

Honey

Before synthetic antibiotics were even developed, honey was commonly used as an antibacterial treatment in almost all cultures around the world. Honey contains enzymes that have the ability to prevent the growth of bacteria.

Those who practice Chinese medicine believe that honey is capable of harmonizing the liver and in neutralizing toxins. Honey is used for many health issues including relieving painful wounds and stomach ulcers.

Research reveals that honey derived from the Manuka flower helps prevent the Streptococcus pyogenes from hindering the wound healing process.

Cabbage

Cabbage contains cancer-fighting sulfur compounds, and just like many other fruits and vegetables, cabbage contains vitamin C which is a natural antibiotic.

Cabbage juice is popularly used for treating stomach ulcers. If you have a stomach ulcer, drinking one-half cup of fresh cabbage juice up to three times a day for two consecutive weeks will help improve your symptoms.

For more information read the following articles.

Infection-Fighting Herbs

Antibacterial and Anti-fungal Activities Of Spices

By adding these foods and herbs into your arsenal of natural antibiotics you can be prepared to fight any minor ailments that may crop up. However, as always consult your doctor first. Don’t go self-diagnosing or administering natural antibiotics, especially if you are pregnant or have any preexisting medical conditions that would exclude the use of any of these foods or herbs.

Managing Your Life And Symptoms During Menopause

Why I wanted to write this. When I was a girl, the onset of menses was not an easy subject for most mothers to approach with their daughters. None the less by 1970, they were dealing with it fairly confidently.  It was much easier in my turn when I needed to prepare my daughter. 

Moving forward 25-30 years when my mom was going through menopause she never said a word to me beyond that it had begun and so the end was near. Now we are a little savvier and know that the end can be as near as 2 years or as far as 10 years away. That's a big difference. Still, when I want through menopause at 38 I didn't say a word to my daughter. I never discussed with her the things I was dealing with and what I was learning about it along the way.

WHY NOT?

Why are we as mothers, or even as women in general not making this major life transition easier for those who follow us?  I don't have an answer for this but it is time that menopause is spoken of both openly and respectfully. So this is me stepping out of my comfort zone and bringing up this little spoken of subject. 

 

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Anyone with Menopause Needs a Good Support System

Menopause can be a big transition for anyone, so don’t assume you have to deal with it silently or alone. Having emotional support is an integral part of dealing with this new phase in your life.

The Transition Can Be Difficult

While menopause is a completely normal phase of life that every woman will go through, that doesn’t mean it is easy. Similar to when you are a pre-teen and start your first menstrual cycle, it can be a tough transition to get through. There are a lot of different changes that happen, including mental, emotional, and physical ones. You reach the age where you can no longer get pregnant, which is hard on some women. You also deal with all the physical changes, discomforts, and pains, along with heightened stress and anxiety. You need a solid support system and to figure out the remedies that work best for you.

There Are Emotional Changes with Menopause

As mentioned in the previous section, menopause comes with quite a few emotional changes. You might be sad that a certain phase of your life is over, or you may notice that your stress is heightened due to the night sweats, insomnia, headaches, and bodily pains. This is completely normal, but don’t let it get you down. And importantly, don’t assume you have to deal with it alone. Menopause is not something you need to be silent about or pretend like everything is okay. Reach out to your partner or spouse, family, and friends and talk to them when you need to. Get that emotional support that you need and it will go much better for you.

You Might Need Support Due to Your Physical Changes

Of course, women are often more concerned about the physical changes. Even though you don’t have your menstrual cycle anymore, you might still get the menstrual-like cramps, which can be hard to handle. Some other physical changes include headaches, neck or shoulder pain, back pain, hot flashes, and night sweats. There are many ways to deal with these naturally, like essential oils, herbs, yoga, and dietary changes. But you should also have someone close to you that supports you. If your night sweats are worsened with another warm body sleeping next to you, it is good to have someone who wouldn’t mind if you slept in a separate bed until this part of menopause is over.

Dietary Changes Suggested during Menopause

If you want to go through menopause in the healthiest, easiest way possible, while also working to lower some of your side effects, dietary changes are the way to go. Here are some recommended changes to make.

Reduce Your Fatty Foods

The first thing you need to do if you want to make dietary changes for the relief of your symptoms is to reduce the fatty foods you are eating. This might be hard at first, but small changes are totally fine. Just remember not only will it help with your menopause, but with overall health as well. Fatty foods that are loaded with trans-fats like margarine and vegetable oil are not good for you and can increase your cholesterol. Try to stick to healthy fats, and you will feel much better. Reducing your sugar and salt intake can also help.

Increase Your Calcium

One of the more important nutrients to have in your body when you are going through menopause is calcium, but make sure you don’t have too much of it. You want to aim for no more than 1,000 mg a day of calcium between supplements and natural food sources. Natural is always better, so first try to get your calcium from your diet, such as with dairy products or non-dairy milk like coconut milk, as well as vegetables like leafy greens. If you don’t get enough through these sources, then take a supplement every day.

Get More Iron and Fiber

Two more nutrients that are important to include in your diet are iron and fiber. Both of these help women who are in the menopausal period of life, reducing your symptoms overall and making you healthier. Iron is often found in eggs, leafy greens, nuts, and red meat, so whether you are a meat eater or not, there are options available to you. To get more fiber, try whole grains, fruit, pasta, and vegetables.

Eat More Fruits and Vegetables

You probably know by now that you should be eating a certain amount of fruits and vegetables each day. This is not only important during menopause, but for overall health at this stage of your life as well. Try to have 5 servings or 2 cups of fruits and veggies every day, more if it fits within your daily diet.

Essential Oils to Ease Menopause Symptoms

Essential oils are oils that are extracted from flowers and leaves of various plants. These essential oils provide a lot of amazing health benefits, including helping you to ease your menopause symptoms.

Peppermint Oil

You may have heard that peppermint the herb is often recommended for easing your menopause symptoms. Naturally, the essential oil of peppermint can also be really helpful for you. Peppermint oil is extracted from the leaves of a mint plant, similar to how other essential oils are made. There are several different symptoms that peppermint oil helps with, including relieving your cramps, as well as the hot flashes and night sweats. Try adding some peppermint oil to your tea or using an oil diffuser.

Basil Oil

The reason basil is so useful is that it has a natural compound that works similar to the estrogen hormone, so it can help balance out your hormone levels naturally. When your estrogen is adjusted, some of your side effects of menopause are also improved. Some things you will notice that get better are a relief of menstrual-like cramps, less hot flashes, and improved mood and stress relief.

Lavender Oil

Lavender is definitely one of the most popular and useful essential oils you can get. This smells amazing and promotes relaxation and calmness. It is also known for boosting your mood naturally. As you can see, there are many ways it can help you. Since it relaxes your body and mind, you will get better sleep with lavender. The effects can also help with stress and other emotional issues you might have. It is best to use it at night in your bath or before bed in a lavender tea to help with insomnia.

Geranium Oil

Lastly, consider using some geranium essential oil. This is from the geranium flowering plant, and can be used to help with your hormonal imbalances during menopause. All you need to do is add a few drops of this essential oil to a diffuser each day and you will notice an excellent difference.

Remember that if you use the oils on your skin directly, you first need to dilute them with a carrier oil.

Herbal Remedies For Menopause

Herbs can provide many health benefits, from lowering your cholesterol to easing mental health disorders. They also work great as a natural remedy for menopause. Take a look at some of the top herbs available.

Wild Yam

The first type of herb you should consider taking for your menopause and its symptoms is wild yam. This is not the same thing as yams or sweet potatoes, which you are probably already familiar with. Wild yam is actually a wild plant that contains nutrients to help with your symptoms, including phytoestrogen. This works similar to how DHEA can help with human sex hormones. This herb helps to balance out your hormones, which is how you can reduce your symptoms. Though like all herbs, you should discuss it with your doctor before using it.

Sage

Next on the list is sage, which is an amazing and beneficial herb. Sage is often used when looking at natural holistic or medicinal herbs, but it can also help if you are going through menopause. The side effects it primarily helps with are hot flashes and night sweats, both of which are not only uncomfortable but can cause stress at night because they tend to interrupt your sleep. There are some different ways to get more sage into your diet, from adding the herb to your cooked foods to making a peppermint tea with a little sage added to it.

Valerian

The last herb you should try is called valerian or valerian root. This is another herb that has been around a long time in different parts of the world but is becoming more popular as a way to treat medical conditions. Recently, it has been used for menopause by helping you with anxiety, insomnia, and some of your hot flashes. The great thing about valerian is that you can get the root in herb form for cooking or adding to a healing tea, or you can get it in supplement form if that is easier for you to handle.

Many other herbs can also be useful when it comes to your menopausal symptoms, so as long as you eat a healthy diet and use lots of fresh herbs, you are bound to benefit from them. You can also start growing herbs in your own backyard, helping to add more exercise to your daily regimen, which is also good for menopause.

Managing Hot Flashes during Menopause

One of the biggest side effects and the most uncomfortable is having hot flashes. Hot flashes happen to approximately 50 percent of menopausal women. The following methods are all natural and can be very effective.

Make Sure You Hydrate

If you are struggling with hot flashes and night sweats, the culprit might be dehydration. Many women drink water throughout the day but aren’t drinking enough. This can lead to the headaches associated with menopause.  Remember that you need extra water when exerting yourself during workouts or when it is especially hot out. If you are spending more time outdoors, you need to increase your water intake. One good way to tell if you are probably hydrated is by looking at the color of your urine. The clearer it is, the more hydrated you are.

Wear Breathable Clothing

The hot flashes tend to be worse at night when you start getting night sweats. It often feels like nothing you do will take away the intense heat you experience, making it really hard to sleep properly. One way to combat this is by wearing more breathable fabrics. Wear fewer layers, ditch the pants and socks, and look for ‘cooling’ clothing materials. Many retailers now sell pajamas specifically for people who get hotter than normal, so these can help tremendously. If you can’t find them, cotton is usually a safe bet for sleep clothes.

Stop Eating Spicy Foods

There are even dietary changes you can make that will help to cool you off during the day. One of the recommendations is to stop eating spicy foods. The spice tends to peak the internal cooling system in your body, even more so when you are going through menopause. If you tend to like hot and spicy foods, you might notice that your hot flashes are becoming more common. The best thing you can do is to limit how much spicy food you eat.

Change Your Sleeping Environment

Your bedroom itself can also be what is making the heat worse at night. Try to keep a fan blowing on you or sleep next to an open window for cool, fresh air at night. There are also mattress pads and pillows that provide cooling power so that you are not too hot at night. Using a light down comforter is better than a thick comforter that provides too much warmth.

Meditation and Menopause

Among the different natural remedies available for menopause, meditation is one of the best. Here are some different ways you can benefit from doing meditation.

It Helps Reduce Your Menopause Symptoms

Meditation can help you during this phase of your life by helping reduce the uncomfortable symptoms. The side effects can be really hard on you after a while, from the hot flashes that occur randomly throughout the day to having cramping similar to menstrual cramps, and various other body pains. With meditation, you are relaxing your body and mind, which can really help you to regain your focus and mentally decrease the symptoms you experience.

Meditation Helps You Get Better Sleep

Less restful sleep is another major symptom and side effect for women who are going through menopause. While there are many different natural remedies out there to help with your insomnia, like herbal supplements and listening to certain music, meditation really helps you to de-stress and relax, which is going to be beneficial in helping you to get better sleep as well.

You Can Reduce Your Stress and Anxiety

While many women think about the physical side effects, like the menstrual-like cramps, hot flashes, night sweats, and other muscle cramps, it also affects your mental health. Having a trigger in stress and anxiety is very common. Luckily, meditation can help with these symptoms. So if you are dealing with a lot of stress that is keeping you from good sleep or your anxiety is affecting your personal or professional life, then meditation just might be the answer.

It Provides Good Alone Time Each Day

Having some time to yourself each day is really important for self-care purposes. If you have been looking for more ways to take good care of yourself, then this can be the answer you are looking for. Meditation should be done when you are alone, often in silence or with a guided meditation. By meditating each day, you are making sure to schedule some time all to yourself, so you are benefiting from it in multiple ways. If it is hard to find time alone, think of other times during the day when you have a few minutes to yourself, like walking during your lunch break or in the shower each morning. You can meditate while participating in these types of activities.

Menopause Relief Supplements

If you are just entering menopause or pre-menopause, you might be struggling to find the right treatment option. Luckily, you don’t necessarily need to go straight to progesterone creams and prescription medications. There are many natural remedies to help you through this stage in your life, including taking the following supplements.

Omega-3 Supplement

When you look into diet recommendations for menopause, you will notice that omega-3 fatty acids are recommended often. That is because these fats can help smooth out your skin and reduce inflammation, which also has a positive effect on many of your symptoms. It can also help with mental health issues from this stage of your life. If you aren’t a fan of food sources of omega=3 fats, like fish or flaxseed, then you can instead take a supplement each day.

Black Cohosh

If you have never heard of black cohosh, it is never too late! This is not only one of the best herbs for menopause, but also available in a supplement that can be very helpful to you. Black cohosh comes from the root of a plant, also called black cohosh. The herb from this root helps to reduce your hot flashes, one of the biggest issues related to menopausal symptoms. Just be careful not to use too much of it. This is also available in a supplement if you don’t want to use the herbs.

Dong Quai

Another supplement to try out when you struggle with menopausal symptoms is dong quai. This is from China primarily and really helps tremendously with balancing out your hormone levels. These are what typically contribute to the side effects, so it can help a lot. With dong quai, you will notice less hot flashes and body pains, plus a general wellness.

Vitamins B and E

Some vitamin supplements are also recommended when you have menopause, whether you just started or have been dealing with it for a while. The first is most of the B vitamins, which are all water soluble and can help decrease stress related to your menopause. You should also get plenty of vitamin E, which can help a lot with your hot flashes. Try to get about 400IUs of vitamin E each day, which comes in a supplement pill form.

Give these supplements a try for a more natural remedy for your symptoms.

Stress Relief during Menopause

One of the emotional side effects of menopause is dealing with stress. It not only can make your stress worse due to the other side effects, but it can be hard to find relief for your stress. This endless cycle can be stopped with the following natural remedies.

Be Honest With People

It is possible that a lot of your stress comes from simply trying to get too much done during the day. If you feel like you are always being asked to host parties, run errands, and do favors for people, it might be time to learn how to say no. This can be really hard to do, but your stress can affect nearly every aspect of your life, including making menopausal symptoms worse, so it is important. Just be honest with people if they ask you to help out with something you simply don’t have time for right now.

Reduce Your Caffeine and Alcohol Intake

Both caffeine and alcohol are stress triggers, as both are stimulants. These types of stimulants give you a short-term boost in your mood, but when it wears off, you feel even worse than you did before. Not only are they bad for your stress and can actually make it worse, but they are also depressants. Caffeine has also been shown to have a negative effect on the stress hormone cortisol, which is only going to make your stress worse. Plus, alcohol tends to affect the normal REM sleeping cycle. Try to switch to other beverages and activities that you can enjoy.

Improve Your Sleep

If you are dealing with high-stress levels while going through menopause, then you should really start focusing on getting better sleep. Insomnia is, unfortunately, a common side effect during menopause, so take your time and figure out what works best for you. This might be taking a relaxing bath with lavender essential oils, drinking a cup of herbal tea before bed, or doing your workout in the evening so you are tired enough for adequate sleep before bed.

Do Something Good for Yourself

Many women find themselves overwhelmed with personal and work responsibilities, and rarely have time for themselves. If this sounds like you, then it is time to pamper yourself more. Schedule time for yourself to get your hair done, get a manicure, go to lunch, or go for a walk on the beach.

The Key to Getting Better Sleep during Menopause

If you struggle with insomnia, you are definitely not alone. Insomnia can come from the emotional and physical side effects, from stress and anxiety to having hot flashes at night. The following natural remedies are available for you to get better sleep as you go through menopause.

Cool Off Your Body

The first thing you need to do is cool your body at night. Your insomnia is probably at least partly due to the night sweats and hot flashes you experience. This might be accomplished by wearing lighter fabrics, using a cooling pillow, or switching the type of sheets and blankets you are using. For some women, having a fan is absolutely essential, while others find that the cooling mattress pads with cotton sheets work wonders. Try different things until you figure out how to cool your body.

Take a Hot Bath before Bed

This might seem counterintuitive, but it actually helps. It is a trick people use when they live in a hot climate. When you take a hot bath, you are increasing the temperature of your body. This makes it to where you can withstand the warmer temperatures, so when you get a hot flash, you don’t actually feel quite as warm as you would have otherwise. Drinking a hot cup of tea before bed can also work in the same way.

Get Enough Exercise

Exercise provides excellent benefits for you during menopause, from helping to relieve your stress, to giving you more energy. However, when it comes time to go to sleep, the exercise you did during the day just might be the trick to sleeping better. Your body will be tired by bedtime from the workout, so you can sleep much more soundly.

Try Natural Sleep Aids

Instead of constantly taking Benadryl or over the counter sleeping aids, try instead to look for natural remedies. This might include a cup of chamomile tea or the use of an essential oils diffuser with lavender essential oil to relax you. These are popular methods that are completely natural and also provide some other menopausal remedies at the same time. Similar to other recommendations, you just need to figure out what works best for you.

Yoga Benefits during Menopause

Exercise is an essential part of maintaining a healthy lifestyle during menopause and helping to ease some of those uncomfortable symptoms. In addition to regular exercise, yoga can be very beneficial. Here are some ways yoga helps you during menopause.

You Can Reduce Your Stress

If you are already going through menopause, then you are quite aware of how stressed you become and the effect it has on your mind and body. Plus, stress can then lead to anxiety and even depression, so it is best to get a handle on it now. Yoga is an excellent way to relieve your stress in a more natural way by focusing on breathing exercises and various moves which can get rid of all those negative feelings causing the stress in the first place.

It Helps to Reduce Physical Pain

Another common side effect of menopause is physical discomfort. Where you experience pain or discomfort may vary from person to person, so you might have headaches or migraines, neck pain, or muscle cramps. It is also very common to experience cramps in your abdomen or back very similar to menstrual cramps. For these types of pains, yoga is ideal. You should try Hatha yoga, which is great for beginners and has more gentle moves. Let your yoga instructor know if you have any physical discomfort, and they will show you some modifications as well.

Hot Flashes

One of the first symptoms people notice when they go through menopause is hot flashes. These are common and can also be accompanied by night sweats. Hot flashes happen randomly throughout the day, where you feel fine one minute, then suddenly it is too hot for you to handle anything. This can also lead to more stress. Luckily, yoga is also useful for relieving the hot flashes, especially when you continue going to yoga on a regular basis.

You Sleep Better

Yoga helps with sleep problems due to menopausal insomnia in a number of ways. It helps you sleep better since yoga helps with stress and anxiety, plus it helps with those hot flashes and night sweats. The breathing exercises help you to relax before bed, and doing exercise during the day also helps you to sleep better at night.

 

For More Information: 

Menopause Symptoms

What Are The Signs And Symptoms

34 Menopause Symptoms

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