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MENOPAUSE


Menopause is a condition that signals the end of a woman’s fertility and her monthly menstrual cycle. Basically a woman’s ovaries stop releasing eggs in her early 50s and her menstrual cycle ceases. It is triggered when the ovaries start to run out of eggs so that oestrogen levels fall. However, this produces symptoms of oestrogen withdrawal, which may include hot flushes, night sweats, vaginal dryness, urinary problems and mood swings.  When the woman doesn’t get her period for six months she is said to have completed the menopause. Even though the menopause is not a disease it can have some unpleasant symptoms. Therefore, if 5 to 10 years before a woman has her last period she may experience menstrual irregularities, hot flushes and irritability, so in case after the menopause she faces possible vaginal dryness, a decline in bone mass and an increased risk of heart disease.

There are many ways through which diet and nutrition affects hormone balance that are the types of fat and fibre eaten, the natural plant hormones present in food, the amount of vitamins, minerals and trace elements obtained. Menopause is caused as the ovaries gradually stop manufacturing the hormones oestrogen and progesterone, menopausal symptoms and the risk of heart disease and osteoporosis increase. The researchers have proved that a high-fat, low fibre diet is associated with relatively high levels of circulating oestrogen. Women who have followed a lifelong high-fat, low-fibre diet are more likely to have menopausal symptoms of oestrogen withdrawal as their tissues are used to a relatively high level of circulating hormones, and they therefore seem less able to tolerate the menopausal drop. In case if suddenly switching to a healthier, low fat, high fibre diet around the time of the menopause may make symptoms of oestrogen withdrawal worse however, by lowering the oestrogen levels even further, unless the daily diet is rich in natural plant hormones

#Foods that are good and bad in menopause:-

1.Try to increase intakes of soy bean products, celery, fennel, Chinese leaves and other green or yellow vegetables.

2.Eat more nuts and seeds, whole grain cereals and fish.

3.Cut back on sugar, salt, tea, coffee and caffeinated fizzy drinks.

4.If in case hot flushes are a problem, steer clear of spicy foods and convenience foods.

5.Avoid alcohol and cigarettes which lower oestrogen levels further.

6.Also get regular exercise, which can reduce the number of hot flushes and help to prevent heart disease.

7.Light weight training may help to protect the bones.

8.Soak in a lukewarm bath for 20 minutes each morning, some women find that this routine prevents hot flushes all day long.

9.Soya isoflavone supplements may help to minimise the side effects of the menopause, especially for women who do not eat soya products regularly.

Symptoms of menopause are hot flushes, night sweats, menstrual irregularities, vaginal dryness, irritability or mild depression. However, women now have more options to help them deal with menopausal symptoms. Hormonal replacement therapy works excellent in such cases

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