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4 tips for managing menopause symptoms

4 tips for managing menopause symptoms

Menopause is a transitional phase that indicates the end of a woman’s menstrual cycle. It is usually observed within and after 12 months of the last menstruation, and its symptoms can last over many months. Menopausal women usually experience symptoms like night sweats, hot and cold flashes, irregular periods, issues with sleep, vaginal dryness, and thinning of bones and hair during this phase. However, menopause and its symptoms can be managed by following these tips:

Get adequate sleep
Insomnia is a common symptom that most women experience during this phase. Hot flashes, frequent urination, and joint pain are other symptoms that can further disrupt sleep. Here is how one can set up and stick to a sleeping schedule:

Consult the doctor, who may recommend hormone replacement therapy (HRT) or mild anti-depressants to help people sleep.
Engage in physical activities like aerobics, jogging, and running to induce good sleep and increase your sleep duration.
Do not sleep right after dinner. Develop the habit of eating at least two hours before bedtime.
Have no more than one or two cups of coffee, tea, chocolate drinks, or cola every day. Caffeine can trigger both hot flashes and night sweats. It is also a natural diuretic that can increase the urge to urinate and disturb your sleep.
Make the bedroom comfortable by setting the right temperature and humidity levels for undisturbed sleep.
Develop a sleeping routine by going to bed and waking up at the same time every day.

Start exercising
Being physically active during the phases can help people manage their moods and reduce the chances of undergoing severe stress. Allocating 30 minutes a day for physical activities can help with one’s overall health. Some ideal exercises for women going through menopause are:

Aerobics that increase heart rate and improve blood circulation
Stretching exercises
Walking, running, cycling, jogging, or any sport that they enjoy

Manage stress
Making small yet significant changes to the lifestyle can help one adapt to the physical and emotional changes experienced during the period. Picking up a new hobby like music, art, pottery, or working on something one enjoys can keep stress at bay. This can help one overcome the fatigue that is a natural consequence of experiencing menopause.

Make better food choices
Lower levels of estrogen can cause irregular or heavy periods, which also leads to loss of fertility. High blood pressure and higher cholesterol levels are common consequences of menopause. They can put one at a higher risk for heart diseases. The efficacy of HRT depends on the type of hormone used and one’s current health condition. HRT is also not recommended if one has a risk of endometrial and breast cancers. In such cases, people can work on managing symptoms with the right food and lifestyle choice to reduce the impact of lower estrogen levels. The following items should be added to meals:

Calcium-rich foods: People start losing calcium from the age of 35, and this gets accelerated during menopause, leading to a higher risk of osteoporosis. Plan a menu that has portions of calcium-rich items like leafy vegetables like spinach, kale, watercress, and broccoli; fruits like dates, kumquat, kiwis, and mulberry; cheese, milk, and yogurt; fish like salmon, whitebait, pilchards, and sardines; nuts like Brazil nuts and almonds.
Foods with vitamin D: The best source of Vitamin D is sunlight. Spending about 10 minutes outdoors in the morning and evening can help one’s skin can absorb sunlight. Further, doctors can recommend supplements along with foods rich in vitamin D like mushrooms; fish like salmon, herrings, sardines, and egg yolk; food fortified with vitamin D like soy milk, cereals, and orange juice, oatmeal.
Foods that help absorb calcium: The reduction of bone density is an unavoidable fallout of low estrogen. Apart from increasing calcium intake, one should also focus on combining it with food that helps the body absorb calcium. Peanuts, meat, cheese, onions, garlic, whole grains, nuts, soya, linseeds, and legumes are some foods that help increase calcium absorption.

Change cooking style
One can also change their cooking habits to make the food healthier and able to manage the symptoms. Some such changes include:

Shifting from animal-based fat to plant-based oils for cooking
Reducing the amount of salt in cooking
Using more herbs and spices for seasoning
Shifting from simple carbs to complex carbs and high-fiber food
Eating a bowl of nuts and seeds four times a week
Adding 4 or 5 colored vegetables or fruits to the daily nutritional regimen 

Explore treatment options
Doctors classify the transitional period into 3 phases—perimenopause, menopause, and post-menopause. The first phase can last for five years with irregular periods and reduced possibility of pregnancy. The second is when one goes through their last period. Post-menopause is observed after 12 months of the last menstruation, and it implies that the body no longer produces estrogen. The phases can increase the risk of hormonal changes, osteoporosis, urinary incontinence, and even heart diseases. It is important to communicate concerns with the doctor to help understand the associated risks and manage persistent symptoms. The doctor can recommend the following options:

Increased consumption of calcium and vitamin D through meals and supplements
Hormone replacement therapy (HRT) in the form of tablets or injections
Gabapentin to control hot flushes
Use of vaginal lubricants to reduce discomfort and dryness
Low-dose anti-depressants (if needed)
Pelvic floor muscle exercises for reduced bladder control
Periodic health check-up

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4 healthy foods for nursing mothers

Mothers who have recently delivered babies don't have sufficient nutrition due to the loss of blood and lactation. As a result, they have to carefully choose foods that are rich in calcium, carbohydrate, unsaturated fat, iron, folic acid, protein, and vitamins B6, B12, C, and D. Thankfully, healthy foods and supplements can help them regain strength and supply breastmilk to their newborns. The top four superfoods that can help nursing mothers include: Bananas Bananas are less expensive, available throughout the year, and considered a superfood for nursing moms. They are rich in nutrients, healthy carbs, vitamin B, antioxidants, and phytonutrients. Bananas are also abundant in potassium, calcium, and pectin, a source of energy. Experts claim that having a banana every day can help moms regain the energy they need to take care of the baby and breastfeed. Potassium is crucial for maintaining fluid balance in the mother's body and aids in the rampant transmission of nerve impulses.  Bananas can also aid in regulating blood pressure. It can prevent constipation, aid in regular bowel movements, and promote healthy gut bacteria. These fruits can provide about 1/4th of the vitamin B6 required for nursing moms, which is crucial for hemoglobin production and fighting antibodies. However, avoid bananas if you have allergies, a bout of cough and cold, or diabetes. Mothers can eat bananas after any meal or even add them to smoothies or pancakes as part of a meal. Fatty fish Fatty fish are naturally rich in vitamin B12, omega-3 fatty acids, and vitamin D. Fish like salmon and sardines are one of the few food sources of vitamin D, which is essential for mothers and their infants. A deficiency of vitamin D in infants, though uncommon now, can lead to weak and deformed bones. These fish also contain DHA, a type of omega-3 fatty acid essential for an infant's brain and heart development. DHA can be naturally found in breast milk if a mother eats fatty fish, eggs, or red meat. Omega-3 acids can also help in preventing postpartum depression. Mothers can choose from freshly caught fish, buy from verified farms, or use canned salmon. However, ensure that you have salmon or sardines twice a week to get its benefits and increase the production of breastmilk production. Homemade stock Soups and broths are wholesome and satisfying meals for nursing mothers. The most significant advantage of broths or soups is you can make large quantities and freeze them. The first three months can be hectic for new moms, which is why broths are perfect. They are nutritious, time savers, and can instantly replenish nutrients and strength. Mothers can use the bones and cartilage of chicken or lamb for meat broths. However, slow-cook them as the soup will have time to absorb all the nutrients and minerals from the meat and bones.  On the other hand, vegetarian mothers can make soups and broths of various vegetables and lentils. Bell pepper, carrots, celery stalks, french beans, lentils, mung, cottage cheese, and peas are ideal ingredients for vegetarian soups. Broths and soups can also help deal with postpartum depression and help regain bone density. It can also help reduce joint pain and strengthen joints right after childbirth. Leafy green vegetables It is widely known that green leafy vegetables contain multiple nutrients like vitamin A, C, E, and K, fiber, minerals, calcium, and antioxidants. Spinach has a high concentration of phytoestrogens and iron. When a nursing mom increases the intake of spinach, it raises the estrogen level and helps stimulate milk production. Phytoestrogens also help in regulating and reducing cholesterol and blood sugar levels. They are low on calories; hence, you do not have to worry about gaining weight. One serving of green leafy vegetables daily is the recommended quantity for nursing moms.  Mothers can also eat broccoli and Swiss Chard, which are high in calcium and iron. The daily calcium requirement for nursing moms is about 1,300 milligrams a day. Kale or collard greens also can supply about 20% of the daily calcium requirement. Moms can also have milk and yogurt to ensure they receive the necessary supply of calcium. They can add greens to salads, smoothies, soups, or casseroles. Cigna breast pump Cigna is a global health service company that offers health, pharmacy, dental and supplemental insurance, and Medicare plans. You can get 100% of Cigna's insurance for hospital-grade and standard electric breast pumps with a prescription from your physician, midwife, or nurse practitioner. Cigna also covers the cost of renting a heavy-duty hospital-grade breast pump if a standard breast pump fails. Elvie Free Elvie, one of the brands covered by Cigna with a doctor's prescription, has introduced a revolutionary, silent wearable breast pump that women can discretely fit in their clothes. It is a wireless breast pump that can be operated through a smartphone. This easy-to-use pump can be used confidently and without any hassle. Since it is silent, it can be used anywhere without any disturbance or the need for privacy. Moreover, there are no tubes or pipes. It consists of five easy-to-assemble and clean components that make pumping clean and safe. If you're a new mother who wants to try out breast pumps, give this a try after consulting a doctor. 

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6 foods that lower the risk of osteoporosis

Osteoporosis affects the skeletal system. Usually, bones have small spaces that create a honeycomb-like structure. In the bones of people with osteoporosis, this space becomes bigger, and thus the bones become weaker. Over 53 million individuals in the country have osteoporosis. Nutrition holds the key to health, even in the case of osteoporosis, and some foods could lower the risk. Here is a list of foods that could lower the risk of osteoporosis: Dairy When mothers want their children to drink milk, they often talk about how the bones will become stronger. This is no urban legend. Bones are made of calcium, and when they become porous, what better way to fix it than to supply the body with the best source of calcium in meals? Calcium and essential proteins in dairy make milk and milk products vital to bone health. Also, cheeses are available in calcium-fortified variants, which helps reduce osteoporosis risk. For older individuals, yogurt and cottage cheese are a good option since milk often becomes hard to digest as people age. Finally, vitamin D fortified dairy also helps improve strength as this nutrient is essential for bone tissue. Green leafy vegetables Dark green leafy vegetables like broccoli, bok choy, turnip greens, and collard greens are a great choice to include in your meal plan because they contain vitamin K, several antioxidants, and are excellent sources of calcium and iron too. Apart from boosting overall health, all these nutrients protect against osteoporosis. Remember, however, that the entire range of the amaranth family has high amounts of oxalate that blocks the body’s ability to absorb calcium. Cooked spinach does not pose this problem, so remember to stay away from dark green salads and instead have them steamed or stir-fried. Nuts and seeds Macadamia nuts, hazelnuts, almonds, walnuts, pumpkin seeds, sesame seeds, and sunflower seeds contain calcium, magnesium, zinc, and other essential nutrients that improve bone health. Almonds and brazil nuts are particularly rich in calcium. Cashews contain folate, zinc, magnesium, and calcium, which are necessary for the bones. Walnuts are abundant in trace amounts of calcium, magnesium, vitamin D12, vitamin B6, phosphorus, and folate. Nuts also contain omega-3-fatty acids, which are healthy fats. These enable the storage of other essential nutrients and also help improve overall health. You can have them as snacks without fear of weight gain because they have few adverse effects. But it would be ideal to avoid salted nuts since their sodium interferes with calcium retention. Salmon Fish like salmon and sardines are best suited for the bones. Salmon packs a healthy dose of vitamin D, which helps the body absorb and process calcium, the raw material that makes up bones. It is amongst the few foods that naturally contain vitamin D. Salmon is full of protein, calcium, and omega-3-fatty acids, all of which keep inflammation away and promote bone health. The best part is salmon is a fish with low mercury levels, so you can consume it without worrying about harming your nervous system. Eggs Whether you like them sunny side up or poached, eggs are essential for bone health. Vitamin D is indispensable for calcium absorption and enables its optimal utilization in the body. Eggs are also rich in proteins necessary for rebuilding and repair in the body. When individuals with osteoporosis or at risk of developing the condition consume eggs regularly, their bones become stronger and healthier. Phosphorus Phosphorus supports bone building and tissue growth, and its intake can be beneficial to those at risk of osteoporosis. While not a food, this mineral is found in small amounts in various foods. Phosphorus is present in most dairy like milk, cheese and yogurt, meats, cereal, eggs, fish, and nuts. You can also take phosphorus supplements at regular intervals after consulting your physician. However, while increasing the intake of these foods, it is also important to avoid foods that interfere with calcium absorption. Phytic acid in unleavened bread and raw beans, oxalic acid in raw spinach, and sodium in various foods interfere with calcium absorption and retention. Foods to avoid You can usually meet your nutrient needs by having a balanced nutritional regime that includes calcium-rich foods. But your body cannot absorb more than 500 mg of calcium at once. So remember not to take all your calcium in one meal. Consuming too many foods with added sugars can result in the excretion of calcium and magnesium through the urine. Cut down on pizzas, cold-cut meats, crackers, pretzels, and tacos as they contain excess sodium. Also, avoid alcohol because it interferes with vitamin D and calcium absorption. If you require to take a supplement to maintain your daily requirements, speak with your physician about what is most suitable for you. Evenity Unfortunately, osteoporosis is more common in women, especially after menopause. Estrogen has a protective effect on bones, and when its levels drop sharply after menopause, bone health suffers as well. However, there are particular options like Evenity that doctors prescribe specifically to women and those at high risk of hip fractures. Evenity is a prescription that's usually given only when other treatments are unsuccessful. Evenity is administered as an injection under the skin of the stomach, upper thigh, or arms. The recommended dosage is 1 to 2 times per month for up to one year.

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