Doctors say that menopause is part of the natural aging process for women. However, there are no clear-cut symptoms or a predictable timeline. Some symptoms are common, but others may surprise a woman and make her feel worried even though they're not abnormal. There are many myths about menopause. It's important that you know yourself well enough to understand what is happening to your body and to get reassurance.
Here is a list of menopause symptoms and five tips for self-care to help you through this transition.
9 Signs You're Starting Menopause: Menopause Symptoms List
Periods that are irregular
Menopause is often accompanied by irregular periods. During the perimenopause, when your ovaries slowly stop working around menopause, estrogen levels fluctuate. They eventually decrease and cause changes in your cycle.
You may experience a change in your period length, weight, or frequency. It's not unusual for this to cause confusion and frustration.
Unregular menstruation can be an indication of a number of health conditions. Consult your natural healthcare provider for more information.
Anxiety or depression
Menopause, anxiety and depression often go together. These symptoms may be normal, and are due to hormonal changes. But don't ignore these symptoms.
Dr. Sholes Douglas says that if you've had anxiety or depression in the past, it is likely you will experience them again during perimenopause. The adrenals and decreasing progesterone may be responsible for your anxiety. Progesterone is also implicated in depression. Don't believe that depression and anxiety is just “all in your mind.”
Hair growth and/or loss
Dr. Sholes Douglas says that hormone changes can lead to hair growth in areas you don't want. “At the same time, these hormone changes-specifically, decreasing estrogen and the changing ratio of estrogen to testosterone-are responsible for thinning hair on the scalp, especially on the crown and near the forehead.”
Behavioral Changes
Women can be alerted to menopausal signs by their behavior. If you don't feel like yourself, and your partner complains about how you treat them differently, Sholes-Douglas warns that it could be a sign of low estrogen levels.
She says that estrogen is a major driver behind women's nurturing behaviors and their desire to care for others. When estrogen levels drop during perimenopause women may find that they are thinking, feeling and acting in an unfamiliar way. This change in biology can have a huge impact on family dynamics .”
Vaginal Changes
“Age, hormones and vaginal appearance are affected by . span size=”font weight: 400 ;”>,” says Dr. Sholes Douglas. The pubic hair may become gray, thinner, or even disappear. The skin color can also change, and the labia can sag or lengthen. These changes are all perfectly normal .”
You may also experience vaginal drierness which can cause discomfort, irritation and/or burning during sexual activity. These symptoms, while uncomfortable, are perfectly normal.
Incontinence
Dr. Sholes Douglas says that the decrease in estrogen causes the vaginal wall to thin, and the urethra to lose its ability to support urine. Around 50% of women experience incontinence at some point in their lives.
To reduce pelvic leakage, try reducing your caffeine intake, reducing your alcohol consumption and doing Kegels (pelvic muscle exercises).
Night sweats or hot flashes during menopause
Hot flashes can occur at any time during the perimenopause. It's also important to remember that hot flashes are not only uncomfortable, but they can indicate an increased risk of serious health issues like diabetes and heart disease.
In a study published in Menopausespan size=”font-weight 400 ;”>,, the journal of The North American Menopause Society found that women who had more severe night sweats with or without hot flushes were at a greater risk of diabetes even after accounting for race and obesity. Hot flashes were associated with a 18% higher risk of diabetes. This risk increased based on the severity and duration.
Night sweats during menopause can negatively affect sleep quality and lead to anxiety, depression and increased risk of chronic disease.
Sleep disorders
Sleep disturbances can be caused by hormonal changes that occur during perimenopause. You may also experience a reduction in deep, restorative REM sleep. Women can experience insomnia, frequent waking during the night or difficulties falling asleep.
A lack of sleep can lead to fatigue, irritability and difficulties concentrating. You may also be at risk for depression, anxiety and heart disease.
Weight Gain
Weight gain is common in women during menopause. This weight gain occurs mainly around the abdomen. The weight gain is due to the decrease in estrogen which causes a slower metabolic rate and a loss of muscle mass.
Your body loses muscle mass as you age. This means that you burn less calories, even while you are resting. In addition, hormonal changes that occur during menopause may cause insulin resistance and weight gain.
Menopause Self Care
What should you do if your doctor has diagnosed you as perimenopausal or perimenopausal-like? “Every woman's situation is unique, but it doesn't mean that you should suffer in silence,” says Dr. Sholes Douglas. Talk to your gynecologist about symptoms and discuss how to treat them .”
Healthy lifestyles can be practiced at home. Dr. JoAnn pinkerton, NAMS executive Director of the Women's Health Initiative, says that menopause is the perfect time to encourage lifestyle changes which reduce symptoms of menopause, diabetes, and heart disease.
Use these self-care tips for menopause to feel better and improve your health and wellbeing.
Exercise regularly
Exercise can reduce hot flashes, and other menopausal symptom severity and frequency. Exercise can help you lose weight, improve your bone health and boost your overall well-being.
Get enough sleep
To boost your mood and relieve stress, aim for 7 to 8 hours of sleep each night. To sleep better, develop a relaxing bedtime routine. Avoid screens before bed.
Don't drink too much alcohol or smoke
Smoking and excessive alcohol consumption can worsen menopausal symptoms.
Eat a heart-healthy diet
A diet high in fruits, vegetables and whole grains can reduce menopausal symptom and heart disease risk.
Consider alternative hormone therapy
HRT is not without risks, even though it may be effective in managing menopausal symptoms. HRT is not the only option. There are many natural alternatives, such as St. John's Wort and chaste trees, that can help reduce symptoms.
The menopause is an inevitable and natural part of women's aging. It can bring on a variety of unpleasant symptoms. However, with the right lifestyle and natural interventions you can manage this change and maintain optimal health.
Listen to your body. Pay attention to any strange symptoms and ask for help from a natural health care provider, if necessary. You can make this transition smoothly and easily with the right support and care.
Dr. Arianna S. Sholes-Douglas MD, FACOG
Dr. Arianna sholes-Douglas is the founder of Tula Wellness Center in Tucson, Ariz. She has a vision for women's beauty and health.
References:
https://www.ncbi.nlm.nih.gov/books/NBK507826/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9527632/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641149/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10086901/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9819991/
https://pubmed.ncbi.nlm.nih.gov/22230306/
https://www.womenshealth.gov/menopause/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4834516/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432488/
https://www.nia.nih.gov/news/research-explores-impact-menopause-womens-health-and-aging
https://www.ncbi.nlm.nih.gov/books/NBK559297/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6764929/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6528037/#:~:text=Urinary%20incontinence%20is%20the%20main,%2C%20urological%2C%20and%20sexual%20implications.
https://journals.lww.com/menopausejournal/Abstract/2018/05000/Vasomotor_symptom_characteristics__are_they_risk.10.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6092036/
https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/
https://pubmed.ncbi.nlm.nih.gov/9847982/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3270074/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4607064/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1949018/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308420/
https://www.ncbi.nlm.nih.gov/books/NBK65745/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1124208/
https://pubmed.ncbi.nlm.nih.gov/10623319/
https://pubmed.ncbi.nlm.nih.gov/19678775/
The post How do I know if I am perimenopausal? The post Menopause Symptoms + Self-Care Tips appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
Who uses holistic medicines?
Holistic medicine refers to health care treating the whole person rather than treating specific symptoms. It is concerned with both the physical and mental aspects of well-being.
Holistic medicine is acupuncture as well massage therapy, chiropractic, nutritional counseling, Yoga, and other complementary therapies.
The majority of holistic medicine patients have had their conditions addressed.
Who uses alternative medicine
People use alternative medicine for many reasons:
- They want to avoid harmful drugs and surgery.
- They believe natural remedies work best.
- They prefer noninvasive treatments.
- They want less money.
- Natural products are safer for them.
- They desire more control over their healthcare decisions.
- They want to be responsible for their health.
- They seek a more healthy environment.
- They desire less stress in the lives of others.
- They want greater freedom in choosing their doctors and their healthcare plans.
- They want their children to have a better education.
- They desire healthy food to feed their families.
- They want safe, effective medications.
What is a holistic doctor?
A holistic medicine doctor is someone who treats patients holistically. They may incorporate western medicine into their treatment, as well as traditional methods such acupuncture or herbs.
They seek to treat an illness and not just symptoms. The patient should feel better after treatment.
The doctor should not be limited to treating the disease. He or she must also work with patients to prevent future complications.
The term holistic refers to a person who considers all aspects in their life.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
External Links
pubmed.ncbi.nlm.nih.gov
- PubMed: The Rise and Rise of Complementary and Alternative Medicine: A Sociological Perspective – PubMed
- PubMed: Holistic Medicine – PubMed
webmd.com
nccih.nih.gov
cam.cancer.gov
How To
What are the products used in holistic medicine, and how do they differ?
This product can be described as “natural” without necessarily being organic. Although they may have been grown using pesticides or natural fertilizers, the products were also processed in safer ways for human health. For example, some herbs can cause allergic reactions in some individuals, so they may need to be prepared differently depending on their needs. The herbs sold in health food stores are more standard than those found at grocery stores. The latter often contain higher levels of herbicides and fungicides.
The majority of herbal supplements are made from dried plants. Some prefer liquid forms of herbal supplements, as they tend to be more affordable. But, liquid herbs are not necessarily safer. Liquid herbs can lose nutrients during processing. There is no guarantee that the product will retain all its original potency. Also, most herbal supplements do not undergo quality control testing before going on sale shelves.
Herbs and spices are generally added to foods after cooking. These spices can be found in sauces, condiments, dressings, soup mixes, marinades, and salad dressings.
Supplements are usually taken orally (by chewing). Most vitamins and minerals come in tablet form. Some vitamins and minerals are also available in capsules.
Homeopathic remedies may be high-diluted substances that have been extracted from either plant, animal, mineral or synthetic sources. They are intended to stimulate the body’s healing mechanisms. Although they are called “homeopathic,” they do not work like regular medications. Instead, they act on the body's immune system to restore balance and promote wellness. Homeopathic remedies may be safe and not toxic. They are popularly used in Europe and South America.
Acupuncture is the practice of inserting fine needles along specific meridians in your body. It is based on a traditional Chinese medical theory that says there are energy channels through which life force flows. According to the theory, illness occurs when these channels become blocked. The stimulation of certain points along the Meridian lines with fine needles is thought to restore energy flow and allow the body to return to normal function.
Chiropractors can manipulate the spine to correct misalignments. This technique was developed in 1895 by Daniel David Palmer, an American doctor. He claimed he could diagnose illnesses and cure diseases by manipulating the vertebrae. His methods involved spinal adjustments, muscle tests, and percussion.
Chiropractic has become very popular over the past few years. Many people believe chiropractic works better than conventional medicine when it comes to back pain.
Massage therapy uses rubbing, kneading and tapping to massage muscles, joints, as well as other body parts. Massage can loosen tight muscles, relax tension and soothe sore muscles. Swedish massage, deep tissue massage, sports, reflexology or myofascial release are all methods used by massage therapists.
Reflexology can be described as alternative medicine. It involves applying pressure to certain areas on the feet and hands with thumb pads or fingers. Reflexologists believe that this technique stimulates the body’s natural ability heal.
Aromatherapy uses essential oils extracted from plants to relieve stress, improve well-being, and enhance moods. Essential oils are therapeutic as their chemical makeup can benefit health conditions such arthritis treatment to headache relief. There are many forms of aromatherapy.
Craniosacral Therapy uses gentle touch to ease pain and discomfort. The skull is called Cranial, while the Latin word sacrum refers to the sacrum. Cranial sacral therapy combines both. This therapy uses light pressure to apply pressure to specific areas on the head and neck, shoulders or arms. It also involves moving the hands around the body of the patient.
Cupping therapy involves placing cups on the skin to create suction. Cupping therapy can also be combined with moxibustion (burning of herbs) or acupuncture to help detoxify.
Dietary Supplements are oral or topical products containing vitamins, minerals. Dietary Supplements Health and Education Act of94 is the FDA's regulation of dietary supplements. Two criteria must be met before a dietary supplement can be legally sold. First, the product must be a “dietary ingredient” which means it contains more that one percent of a vitamin mineral, herb or other botanical on the Food and Drug Administration’s Generally Recognized As Safe List. It must be manufactured in accordance with Good Manufacturing Practices. That means its ingredients were properly handled at every stage of production.
Electrotherapy uses electric currents to stimulate muscles and nerves. Transcutaneous electric nerve stimulation (TENS) is the most popular form of electrotherapy. TENS devices provide low-level electrical pulses through electrodes placed on the skin. These pulses stimulate brain receptors that block pain signaling. Other forms of electrotherapy include interferential current therapy, magnetic field therapy, and ultrasound therapy.
Energy healing is based upon the belief that all people have inherent healing abilities. Our thoughts, feelings and intentions can also affect our physical health. Modern practitioners accept that energy healing is possible, even though it has been practiced since ancient times. However, there are many layers to energy. Emotional energy is one layer. Another is called mental energy. Others include physical, spiritual, chakras, vital, life force, prana, kundalini, biofield, aura, and quantum fields. These energies may be connected to the entire universe, according to some. Some believe they are able to heal others by using their minds. The scientific evidence for energy medicine is still limited.
Energy psychology is the study of how emotions can affect physiological functions. Because it doesn't focus on the past but focuses more on helping clients change their behavior now, energy psychology is sometimes considered an alternative or complementary to psychotherapy. Although energy psychology doesn't require a specific theoretical framework, it draws on many disciplines such as cognitive behavioral therapy and transactional analysis.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
——————————————————————————————————————————————
By: Dick Benson
Title: How Do I Know If I’m Perimenopausal? Menopause Symptoms List + Self-Care Tips
Sourced From: alternativemedicine.com/womens-health/menopause/5-signs-that-youre-entering-menopause/
Published Date: Mon, 15 May 2023 15:02:32 +0000
Frequently Asked Questions
Who uses holistic medicines?
Holistic medicine refers to health care treating the whole person rather than treating specific symptoms. It is concerned with both the physical and mental aspects of well-being.
Holistic medicine is acupuncture as well massage therapy, chiropractic, nutritional counseling, Yoga, and other complementary therapies.
The majority of holistic medicine patients have had their conditions addressed.
Who uses alternative medicine
People use alternative medicine for many reasons:
- They want to avoid harmful drugs and surgery.
- They believe natural remedies work best.
- They prefer noninvasive treatments.
- They want less money.
- Natural products are safer for them.
- They desire more control over their healthcare decisions.
- They want to be responsible for their health.
- They seek a more healthy environment.
- They desire less stress in the lives of others.
- They want greater freedom in choosing their doctors and their healthcare plans.
- They want their children to have a better education.
- They desire healthy food to feed their families.
- They want safe, effective medications.
What is a holistic doctor?
A holistic medicine doctor is someone who treats patients holistically. They may incorporate western medicine into their treatment, as well as traditional methods such acupuncture or herbs.
They seek to treat an illness and not just symptoms. The patient should feel better after treatment.
The doctor should not be limited to treating the disease. He or she must also work with patients to prevent future complications.
The term holistic refers to a person who considers all aspects in their life.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
External Links
pubmed.ncbi.nlm.nih.gov
- PubMed: The Rise and Rise of Complementary and Alternative Medicine: A Sociological Perspective – PubMed
- PubMed: Holistic Medicine – PubMed
webmd.com
nccih.nih.gov
cam.cancer.gov
How To
What are the products used in holistic medicine, and how do they differ?
This product can be described as “natural” without necessarily being organic. Although they may have been grown using pesticides or natural fertilizers, the products were also processed in safer ways for human health. For example, some herbs can cause allergic reactions in some individuals, so they may need to be prepared differently depending on their needs. The herbs sold in health food stores are more standard than those found at grocery stores. The latter often contain higher levels of herbicides and fungicides.
The majority of herbal supplements are made from dried plants. Some prefer liquid forms of herbal supplements, as they tend to be more affordable. But, liquid herbs are not necessarily safer. Liquid herbs can lose nutrients during processing. There is no guarantee that the product will retain all its original potency. Also, most herbal supplements do not undergo quality control testing before going on sale shelves.
Herbs and spices are generally added to foods after cooking. These spices can be found in sauces, condiments, dressings, soup mixes, marinades, and salad dressings.
Supplements are usually taken orally (by chewing). Most vitamins and minerals come in tablet form. Some vitamins and minerals are also available in capsules.
Homeopathic remedies may be high-diluted substances that have been extracted from either plant, animal, mineral or synthetic sources. They are intended to stimulate the body’s healing mechanisms. Although they are called “homeopathic,” they do not work like regular medications. Instead, they act on the body's immune system to restore balance and promote wellness. Homeopathic remedies may be safe and not toxic. They are popularly used in Europe and South America.
Acupuncture is the practice of inserting fine needles along specific meridians in your body. It is based on a traditional Chinese medical theory that says there are energy channels through which life force flows. According to the theory, illness occurs when these channels become blocked. The stimulation of certain points along the Meridian lines with fine needles is thought to restore energy flow and allow the body to return to normal function.
Chiropractors can manipulate the spine to correct misalignments. This technique was developed in 1895 by Daniel David Palmer, an American doctor. He claimed he could diagnose illnesses and cure diseases by manipulating the vertebrae. His methods involved spinal adjustments, muscle tests, and percussion.
Chiropractic has become very popular over the past few years. Many people believe chiropractic works better than conventional medicine when it comes to back pain.
Massage therapy uses rubbing, kneading and tapping to massage muscles, joints, as well as other body parts. Massage can loosen tight muscles, relax tension and soothe sore muscles. Swedish massage, deep tissue massage, sports, reflexology or myofascial release are all methods used by massage therapists.
Reflexology can be described as alternative medicine. It involves applying pressure to certain areas on the feet and hands with thumb pads or fingers. Reflexologists believe that this technique stimulates the body’s natural ability heal.
Aromatherapy uses essential oils extracted from plants to relieve stress, improve well-being, and enhance moods. Essential oils are therapeutic as their chemical makeup can benefit health conditions such arthritis treatment to headache relief. There are many forms of aromatherapy.
Craniosacral Therapy uses gentle touch to ease pain and discomfort. The skull is called Cranial, while the Latin word sacrum refers to the sacrum. Cranial sacral therapy combines both. This therapy uses light pressure to apply pressure to specific areas on the head and neck, shoulders or arms. It also involves moving the hands around the body of the patient.
Cupping therapy involves placing cups on the skin to create suction. Cupping therapy can also be combined with moxibustion (burning of herbs) or acupuncture to help detoxify.
Dietary Supplements are oral or topical products containing vitamins, minerals. Dietary Supplements Health and Education Act of94 is the FDA's regulation of dietary supplements. Two criteria must be met before a dietary supplement can be legally sold. First, the product must be a “dietary ingredient” which means it contains more that one percent of a vitamin mineral, herb or other botanical on the Food and Drug Administration’s Generally Recognized As Safe List. It must be manufactured in accordance with Good Manufacturing Practices. That means its ingredients were properly handled at every stage of production.
Electrotherapy uses electric currents to stimulate muscles and nerves. Transcutaneous electric nerve stimulation (TENS) is the most popular form of electrotherapy. TENS devices provide low-level electrical pulses through electrodes placed on the skin. These pulses stimulate brain receptors that block pain signaling. Other forms of electrotherapy include interferential current therapy, magnetic field therapy, and ultrasound therapy.
Energy healing is based upon the belief that all people have inherent healing abilities. Our thoughts, feelings and intentions can also affect our physical health. Modern practitioners accept that energy healing is possible, even though it has been practiced since ancient times. However, there are many layers to energy. Emotional energy is one layer. Another is called mental energy. Others include physical, spiritual, chakras, vital, life force, prana, kundalini, biofield, aura, and quantum fields. These energies may be connected to the entire universe, according to some. Some believe they are able to heal others by using their minds. The scientific evidence for energy medicine is still limited.
Energy psychology is the study of how emotions can affect physiological functions. Because it doesn't focus on the past but focuses more on helping clients change their behavior now, energy psychology is sometimes considered an alternative or complementary to psychotherapy. Although energy psychology doesn't require a specific theoretical framework, it draws on many disciplines such as cognitive behavioral therapy and transactional analysis.
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