The menopause

When they start, which symptoms occur, how they progress and what the most suitable treatment may be varies from woman to woman .

What is going on?
At the beginning, the hormone progesterol and then oestrogen levels fall steadily. This also causes other sex hormones to shift, which can lead to various symptoms:

• Irregular, weaker or absent periods
• outbreaks of sweating
• Hot flushes
• Difficulty sleeping
• Nervousness
• Mood swings
• Dry skin

How long this change lasts varies, it can take up to several months or years. The end of this hormonal change is the cessation of menstruation. If there is no period for 12 months, this is known as the menopause.

What can you do about the side effects of the menopause?

• Eat regularly
  Sweating and hot flushes occur mainly when our blood sugar levels drop sharply. You should therefore provide your body with at least three meals a day.
• Coffee, nicotine and alcohol
  These three substances can exacerbate the symptoms. Reduce or eliminate them depending on your symptoms.
• Cold water
  Cold arm or foot baths, showers and baths can be beneficial for hot flushes.
• Warm water
  Helps to relax. Increased irritability or mood swings can be alleviated in this way. Caution with dry skin: use a moisturizing bath additive.
• Fresh air
  Those who exercise outdoors often suffer less from the accompanying symptoms of the menopause.
• Stay calm
  Restlessness, stress and hecticness exacerbate hot flushes. Relax with yoga, meditation or a little time for yourself.
• Don't eat too spicy
  Spicy food also exacerbates hot flushes.
• Herbs against sweating
  Sage and hyssop help as a tea against excessive sweating. Help against hot flushes: Elderberry tea, oat tea, St. John's wort tea, hop tea, strawberry leaf tea. For effective help, you should change the types of tea regularly.
• Essential oils
  Lukewarm ablutions relieve hot flushes due to the evaporative cooling. The following are suitable: Sage, lavender and mint.
• Linseed
  Soak 2 tablespoons overnight, chew the seeds well the next day and drink the water. Helps against hot flushes.

Attention bones!
In the years leading up to and during the menopause, bone loss is around 2-5% per year. This needs to be counteracted. And with:

• Regular exercise
  To maintain the bones. It also strengthens the muscles that support the bones.
• Calcium
  Enjoy green vegetables and 3 dairy products a day. This will ensure you get enough of this mineral. -
• Vitamin D
  Exercise outside in the sun. Between May and October, our skin produces its own vitamin D through sunlight. We need vitamin D so that calcium can be absorbed from the intestines and stored in the bones. Liver, eggs and fish provide vitamin D. However, if a deficiency is proven, talk to your doctor/gynaecologist about suitable supplements.