Surviving the Change of Life
Every woman goes through menopause. But the effects of this change of life are so varied that it can be a different experience for every woman who goes through it. Whatever your experience, there are some positive changes you can make in your life to keep menopause from taking over.
- Make healthy life choices. A nutritious, low fat diet and regular exercise can help combat the effects of menopause. Limiting daily fat intake to no more than 30 percent of calories, cholesterol to no more than 300 milligrams and sodium to no more than 3,000 milligrams can increase longevity and help avoid the symptoms of menopause. The American Heart Association recommends a diet of lean meats, low fat dairy products and at least five servings of fruits and vegetables daily. Also, regular cardiovascular and weight-training exercise benefits your heart and bones.
- Don"t let mood swings get you down . Emotional changes are common in menopause, just as they are in the other hormonal times of a woman"s life: menstruation and pregnancy. Irritability, anxiety and depression can make menopause seem unbearable. Recognizing that your hormones are doing the driving and not your brain can help to alleviate some of the problems. It may take your body a couple of years to adjust to the changes you"re going through, so be patient and try to keep a positive outlook.
- Explore natural solutions. Many herbal and dietary options are available to minimize the symptoms of menopause and prevent the long-term negative health implications. Natural supplements such as ground flax seed and soy protein have provided relief for some women from menopausal symptoms and negative health effects. Most doctors also recommend calcium and Vitamin D supplements for prevention of bone loss. As with any decision you make about dietary or nutritional supplements, these choices should be discussed with your doctor.
- Discuss hormone therapy with your doctor. In addition to relieving most of the symptoms of menopause, hormone replacement therapy has been demonstrated to provide a number of benefits, including a reduction in risk of colon cancer and Alzheimer"s disease. Recent studies, however, indicate that long-term, high-dose hormone replacement therapies can have dangerous side effects including an increased risk for breast cancer, heart disease and stroke. However, low doses of hormones particularly natural estrogen creams and patches and progesterone creams can be effective solutions with minimal risks when used for a few years to alleviate menopausal symptoms. After the majority of the symptoms subside, you can seek other options to combat the bone loss and higher cholesterol levels.
- Listen to the news and your body. There is no one correct solution for every menopausal woman. Pay careful attention to your symptoms and discuss them with your healthcare professional. Keep your eyes and ears open for the latest improvements in the treatment of menopause and the latest dangers the medical studies are warning you about. Then process the information as you make a personal decision about how to handle your symptoms. The more aware and informed you are when you make choices about how to deal with your menopause experience, the more likely you are to feel confident that your decisions are the best for you.
Copyright © 2005 Focus on the Family
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