by Judith A. Norris, Ob-Gyn, RNP
Due to the barrage of requests on how to minimize the effects of menopause without drugs, I thought I would use this month’s column to address this issue. Remember, these strategies will help minimize short term effects of decreased estrogen, they will not provide protection against bone loss or cardiovascular disease. If you are at risk for osteoporosis or cardiovascular disease, talk to your health care provider, as estrogen replacement is the best known therapy .
The following strategies can help you minimize or prevent the effects of menopause without the use of drugs.
(Permission to reprint July 1997 RN magazine)
Hot Flashes
Try this: Wear cotton and nonsynthetic fabrics, which do not trap heat and moisture. Dress in loose layers so one can be peeled off when needed. Sleep with two cotton sheets on the bed so the top one can be removed if it gets damp. Eat small, frequent, nutritious meals to keep your blood sugar level constant. Drink plenty of fluids. Avoid spicy foods, alcohol, and caffeine as they appear to precipitate an attack
Insomnia
Try this: Begin a regular exercise program to help reduce stress, relax muscles, and make it easier to sleep. Avoid exercising right before bedtime. Avoid eating before bedtime- especially foods that have caffeine, fat, and sugar. Drink a glass of warm milk, instead. Go to sleep and get up at the same time every day. Keep the bedroom dark, as well as at a comfortable temperature
Psychological Changes
Try this: Put off discussing any serious or important issues when a bad mood strikes. Try relaxing techniques like deep breathing and imagery. Talk with other women who are going through the same thing; organize or join a local support group. Read articles that share women's personal experiences with menopause. Contact your health care provider if symptoms of depression, like loss of interest in daily activities, develop.
Vagina Changes
Try this: If dryness is a problem, use over the counter products that replace lost moisture, like Astro-Glide® and Replens®. If intercourse causes discomfort, experiment with different positions to find one that’s comfortable. Remain sexually active to increase the amount of blood in the vaginal area and keep surrounding muscles toned and healthy. Spend more time on foreplay if necessary to increase lubrication.
Urinary Incontinence
Try this: Perform 60-80 Kegel exercises in set of 10 each day. Constrict the anus as if holding back stool for three seconds, then relax it for 10 seconds. Avoid caffeine and artificial sweeteners like aspartame, which can cause frequent urination, and bladder irritants like caffeine and fruit juices.
Osteoporosis
Try this: Increase calcium intake; consume at least 1,500 mg per day if older than 50 or ovaries have been surgically removed, and at least 1,000 mg per day if younger. Consume calcium-rich foods, like milk, yogurt, cheeses, calcium-fortified cereal and orange juice, and green leafy vegetables. If you are unable to digest sufficient calcium from your diet, take calcium supplements that contain at least 1,250 mg of calcium carbonate for every 500 mg of calcium desired (1,250 mg of calcium carbonate will yield 500 mg of absorbable calcium) or 1,500 calcium citrate for every 315 mg of calcium desired (1,500 mg of calcium citrate will yield 315 mg of absorbable calcium). Ingest them 30 - 60 minutes after a meal when acid is highest in the stomach. Start using calcium supplements slowly to avoid constipation and gas. Increase intake of vitamin D, which enables bones to absorb calcium. Milk products are a good source. Or, take either a multivitamin with 400 IUs of vitamin D or a calcium supplement with vitamin D added. Avoid cigarettes and high amounts of alcohol and caffeine, which can hamper the body’s ability to build bone. Start performing weight bearing exercises two to three times a week, such as weight lifting, low-impact aerobics, walking, cycling, tennis, and dancing.
Heart Disease
Try this: Stop smoking and start exercising to help keep blood pressure down. Keep weight within a normal range. Eat a healthy diet by minimizing fat intake and eating six-eleven servings of bread, cereal, rice, and pasta; three to five servings of vegetables; and two to four servings of fruit each day.
courtesy of OBGYN.net