Menopause is not-so-eagerly anticipated, but inevitable time in a woman’s life when our estrogen and progesterone hormones take a downward dive and those hot flashes sneak up on us. Understanding what's really going on in our bodies can help us find natural solutions to the health challenges this phase of life brings us. Because estrogen levels decrease, our risk for heart disease and osteoporosis increases. Menopause is also linked to high blood pressure and weight gain, as well as a higher risk for breast cancer. While hormone replacement therapy can help, we can also battle these negative forces with proper nutrition. Here are some tips to help make menopause easier.
Dietary tips
- Almonds (raw, unsalted)
- Apple
- Pear
- Grapes
- Dates
- Raisins
- Avocado
- Beans
- Beets
- Blueberries
- Broccoli
- Cabbage
- Eggs
- Oats
- Yogurt
- Flaxseed
- Sesame seed
- Soya milk
- Soya flour
- Garlic
- Nuts
- Olive Oil
- Oranges
- Pineapple
- Sweet Potatoes
- Tea
- Tomatoes
Water - important roll
Our bodies are at least 75% water and if we neglect our water intake this can cause a whole raft of symptoms that can look suspiciously like menopausal ones, such as:
- Joints – dehydration can cause joint inflammation and pain.
- Skin – imagine a lovely, juicy, ripe plum: the skin is firm, plump and soft. Now imagine a prune: the skin is rough, wrinkly and tough. That’s dehydration for you! Dehydration can trigger itchy skin too.
- Mood – dehydration can cause mood swings, anxiety/panic attacks, and stress palpitations.
- Memory – dehydration can affect brain function, causing fuzziness and forgetfulness.
- Headaches – dehydration is also a common trigger for headaches.
- Constipation/bloating – dehydration slows down gut motility and elimination.
- Hot Flushes – dehydration can affect the nervous system, which triggers hot flushes. Water is doubly important here because if you sweat a lot with the flushes that will dehydrate you even further, causing a vicious circle!
- Fatigue – dehydration can affect our energy levels
- Bladder problems and infections – dehydration can irritate the bladder.
- Night palpitations – these can actually be caused by dehydration, especially if you have night sweats.
There are many different opinions on how much water we should be drinking every day. The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.
Food to avoid during menopause
- Processed foods
- Spicy foods
- Fast food
- Alcohol
- Smoking
- Caffeine
- Fatty meats
- Limit saturated fat
Some basic yoga practices can help one go through these symptoms with ease and comfort. These practices elevate your mood, fill you with positive high prana and make the body strong enough to bear with the changes it’s going through.
Basic Yoga Session for Menopause:
- Surya namaskaar
- Tada-asana
- Hast- Padasana
- Butterfly (Badhakonasana)
- Tree Pose(Vrikshasana)
- Padmasana
- Yogmudra
- Pawanmuktasana
- Alternate Nostril Breathing (Anulom – Vilom )
- Kapalbhanti
- Savasana
How yoga will help you?
It lowers stress
Yoga controls breathing, which in turn reduces anxiety. It also clears all the negative feelings and thoughts from the mind, leading toward a more blissful state.
It is also a highly effective method to reduce and control anger. When practicing yoga regularly, your overall sense of calmness will increase and as a result, a happier and stress-free life can be led.
Physical pain and discomfort is alleviated.
Yoga practitioners can tend to have higher pain tolerance. Aches and pains associated with menopause like back and neck pain, and chronic pain in general,
can be eased along with a regular, gentle yoga practice.
Sun Salutations (Surya Namaskar) helps to increase flexibility in the joints and work every muscle in the body — a complete physical and emotional
work out in itself.
Hot flashes are decreased.
During the menopause, hot flashes are caused by an excess of pitta (theAyurvedic dosha for "fire") in the body that has to be released. Some asanas
that can help include Seated Half-Bound Lotus Pose (Ardha Baddha Padma Paschimottanasana, Half Lord Of The Fishes Pose (Ardha Matsyendrasana), and Reclined Lotus Pose (Supta Padmasana).
Blood pressure is reduced.
A common symptom during the menopause is night sweats. A regular yoga practice reduces high blood pressure and promotes oxygenation and blood
circulation in the body. This in turn, can help ease those terrible night sweats.
Savasana is an ideal pose for allowing yourself to relax and bring your attention solely to your breath. By taking our focus away from the stresses
and strains of the outside world, you're more able to focus on what’s happening in the now.
It’s a natural remedy.
Yoga is a fantastic and natural way to help alleviate the pain associated with the menstrual cycle. So many women suffer in silence or take endless
pills to reduce pain, but yoga can help soothe the symptoms without having to suffer. It helps bring you to a calmer place emotionally and physically.
It's great for the joints.
Yoga has been proven to help people suffering from problems associated with joints, such as arthritis. While not all menopausal women will have
arthritis, it’s a health concern that’s often associated with aging.