A detailed explanation under the supervision of a doctor about measures against menopause and self-care methods! Menopause can happen to any woman. For those who suffer from painful menopausal symptoms, improve from the basics of “diet, exercise, and sleep” and get through menopause cheerfully and happily!
Table of contents
- What is menopause? What are your symptoms?
- What should I do if I go through menopause?
- How to manage menopausal symptoms and self-care
- Menopause measures 1: Self-care with meals
- Menopause measures 2: Exercise and self-care
- Menopause measures 3: Self-care with sleep
- Menopausal measures 4: Other care
- Menopause measures 5: Use herbal medicine
- 3 tips for dealing with menopause
- Self-care measures for painful menopausal symptoms
What is menopause? What are your symptoms?
Menopause generally refers to the 10-year period from the age of 45 to 55, when female hormones drop sharply during this period, causing various mental and physical disorders.
This disorder is called “menopausal symptoms”, and menopausal symptoms that are severe enough to interfere with daily life such as work and housework are called ” menopausal disorders “.
“Symptoms related to dilation of blood vessels and heat dissipation” such as hot flashes, sweating, palpitations, dizziness, fatigue, stiff shoulders, joint pain, pain in the lower back and back, stiff shoulders, shortness of breath, feeling of tightness in the chest, etc. The main symptoms of menopause are “physical symptoms” such as irritability, depressed mood, and insomnia.
What should I do if I go through menopause?
Menopause can happen to any woman.
If you think, “I’ve been feeling unwell lately…maybe I’m having menopause?”, do a self-check and test, and take care of yourself according to your symptoms.
get tested at a hospital
A simple self-check is also possible for menopause . If you feel any symptoms that you are concerned about, it is a good idea to do a self-check first.
Menopausal disorder examinations at hospitals mainly consist of “medical interviews” and “female hormone tests through blood tests.” In addition, pelvic examination, ultrasonography, cytological examination (uterine body cancer, cervical cancer examination), palpation, ultrasonography, mammography (breast cancer examination), and bone mass measurement are also necessary. I will do it accordingly.
Menopause is a time when estrogen, which has been protecting women’s bodies until now, decreases, making them more susceptible to various diseases.
There may be hidden diseases such as thyroid disease such as Basedow’s disease, high blood pressure, heart disease, otolaryngological disease, Meniere’s disease, brain disease, and endometrial cancer. You should get a physical examination.
Countermeasures with self-care
If the symptoms of menopause are mild, self-care may improve the symptoms.
The basics of how to lighten and ease menopause are “diet, exercise, and sleep,” so it is a good idea to take care of yourself with these things in mind. Details on how to do so will be provided later.
Hospital care and treatment
If the symptoms do not improve with self-care, or if the symptoms of menopause are severe and the quality of life is reduced, it is important to seek treatment at a hospital as soon as possible.
- Hormone replacement therapy (HRT)
- herbal medicine
- psychotropic drug
- Placenta etc.
At the hospital, we provide treatment that matches the symptoms and constitution of each individual from the above treatment methods.
How to manage menopausal symptoms and self-care
“Diet, exercise, and sleep” are the basics of menopausal symptom countermeasures and self-care.
Even if you are treated at a hospital, improving your diet, exercise, and sleep will help alleviate symptoms and prevent aggravation.
- food self care
- Self-care through exercise
- self care with sleep
- Other care
- use herbal medicine
From here, we will introduce each method in detail.
Menopause measures 1: Self-care with meals
First of all, let’s take a look at how to deal with menopause through diet.
review of eating habits
Dietary changes are also effective in preventing menopausal disorders. There is no food that says, “I just need to eat ◯◯”, so try to eat a well-balanced diet.
The ” Meal Balance Guide ” published by the Ministry of Health, Labor and Welfare is intended for general healthy people, but it is also used for dietary guidance for menopausal women, so you can refer to it to review your daily menu. is also recommended.
Also, skipping meals can easily lead to an imbalance in nutrition, so it is a good idea to eat three regular meals at the same time each day.
Ingredients and nutrients that you want to actively take
Menopausal women want to actively take soy products containing soy isoflavones. Soy isoflavones are attracting attention as ingredients that act like female hormones, so it is recommended to actively consume natto, deep-fried tofu, soybean flour, tofu, bean curd refuse, etc.
You can use soy milk instead of water, use thick fried tofu or tofu instead of meat, and use bean curd lees instead of soft flour.
Also, take vitamin E, which works to adjust hormone balance. Vitamin E is abundant in pumpkin, avocado, cod roe, almonds, and green tea.
Vitamin E is fat soluble, so cooking with oil is a good idea. It is even more effective when taken with vitamin C and vitamin A.
In addition, after menopause when bone density tends to decrease , take calcium positively to prevent osteoporosis .
Best tea for menopause
In Kampo medicine, it is believed that if the balance of “ki”, “blood” and “water” that circulates in the body is disrupted, physical and mental disorders will appear.
“Mint tea” is a refreshing drink. It can be expected to be effective against hot flashes such as hot flashes and excessive sweating, and irritation.
In addition, we recommend jujube and goji berry medicinal tea, cinnamon chai, and horsetail tea, which are rich in iron and folic acid, which are good for women. As a countermeasure against menopausal weight gain, tea containing gallate-type catechins is also recommended.
Menopause measures 2: Exercise and self-care
Next, let’s take a look at how exercise can help combat menopause.
Aerobic exercise, muscle training, stretching
Menopause is also the time when muscle strength begins to decline significantly. Making exercise a habit during menopause will also help prevent bedridden people in the future, so let’s do it actively.
If there’s a sport that you’ve been familiar with for a long time, it’s a good idea to stick with it. For those who do not have a habit of exercising, it would be a good idea to do exercise that you can continue to enjoy without difficulty.
We recommend aerobic exercise such as walking , cycling, running, jogging, swimming, and dancing.
There are many benefits such as maintenance and improvement of physical strength, prevention of obesity, and prevention of lifestyle-related diseases. Combining aerobic exercise with stretching and muscle training is even more effective.
Approximate frequency and duration of exercise
Exercise options for menopausal women include:
- Stretching……5 minutes
- Aerobic exercise……20-40 minutes
- Muscle training …… 5 to 10 minutes
- Cooling down (stretching, light walking, massage, etc.) … 5 minutes
For those who do not have a habit of exercising, start with a small amount of time and gradually increase the duration. The frequency should be 3 to 4 times a week, and I will continue to do it according to my physical condition without overdoing it.
The best time to exercise is 2 hours after eating. Avoid early morning on an empty stomach, immediately after eating, after taking a bath, or after drinking alcohol.
Menopause measures 3: Self-care with sleep
Getting good quality sleep is important for mental health .
Take measures such as adjusting your life rhythm with a regular life, basking in the morning sun when you wake up, and avoiding bright light before going to bed at night.
Also, when you feel depressed, irritated, or anxious, it is recommended to write down three good things before going to bed.
“Lunch was delicious,” “I was able to buy delicious-looking vegetables at the supermarket,” or “The flowers in my garden bloomed beautifully.” Makes it easier to catch information.
Menopausal measures 4: Other care
We also introduce other care methods. If necessary, go along with diet, exercise, and sleep measures.
There are various types of supplements, some of which are expected to be effective in alleviating menopausal symptoms. Among them, equol is attracting attention .
Equol is a substance that is metabolized by intestinal bacteria from daidzein, a component of soybean isoflavone. Equol is effective in some people, but it is expected to improve menopausal symptoms such as hot flashes and stiff shoulders. I’m here.
However, not everyone can make equol in their intestines. It is said that only about 50% of Japanese people can produce equol.
Equol can be ingested through supplements, so it would be a good idea to take countermeasures using supplements.
Aromatherapy is a natural therapy that uses essential oils extracted from plants to promote health and beauty. You can enjoy a good scent and expect a relaxing effect.
Clary sage has an estrogen-like effect, and is expected to be effective for hormonal balance, menopausal symptoms, menstrual irregularities, and premenstrual syndrome (PMS).
It can be used in various ways, such as massaging with essential oils, applying it to the lower abdomen, using it for an aroma bath, or dripping it on tissue paper and smelling it before going to bed.
The symptoms seen in menopause are diverse, and the symptoms may change depending on the day, and several symptoms may overlap.
If you have cold symptoms, you should take a bath or warm your hands and feet with gloves, and if you have a headache, take headache medicine or analgesics.
Menopause measures 5: Use herbal medicine
Kampo medicine is one of the medications for menopause recommended by the Japan Society of Obstetrics and Gynecology. Some herbal medicines are available over-the-counter and can be used for self-care.
Herbal medicines with gentle action of natural ingredients simultaneously approach the physical and mental symptoms of menopause and improve the imbalance of the mind and body as a whole. Therefore, you can aim to improve the fundamental condition at the same time as solving a number of trouble symptoms.
Here are three recommended herbal remedies for menopausal symptoms.
One of the three major herbal medicines for women. The other two (keishibukuryogan and tokishakuyakusan) are also used for menopausal symptoms, but kamishoyosan not only regulates blood flow and hormone balance, but also improves sleeplessness, irritation, dizziness, hot flashes, and other symptoms associated with menopause. It is often used for the so-called indefinite complaints seen in
It is often used for menopausal and menstrual-related symptoms such as irritability, irritability, and difficulty falling asleep.
water metabolism and is used for palpitations, dizziness, and lightheadedness. It is sometimes used in combination with shimotsuto and toki shakuyakusan to promote blood flow and regulate water metabolism.
When choosing herbal medicine, it is very important that it matches your constitution and condition. If it doesn’t match well, not only will you not feel the effect, but in some cases, side effects may occur.
For those who do not know how to search for herbal medicine, there is an online service that allows you to consult and purchase herbal medicine that suits your symptoms from the comfort of your own home.
Among them, ” Anshin Kampo ” is recommended , where you can consult about your constitution and symptoms for free and suggest suitable herbal medicines . We deliver herbal medicines to your home at an affordable price.
3 tips for dealing with menopause
Here are three tips for dealing with menopause.
Get the right information and know your body
It is also important to get correct information about female hormones and the changes that occur during menopause and to know about your own body in order to deal with the symptoms of menopause.
Actively obtain correct information, be aware of daily changes in your body, and take care of your body.
don’t be too patient
Menopause is not a visible disease, but rather an indefinite complaint in which various upsets appear. For this reason, many women believe that even if they have painful symptoms, they must put up with housework and work.
However, there is nothing to be endured, and the stress caused by endurance may worsen the symptoms.
Don’t put up with it too much, take rest when you can, take painkillers, see a doctor and get treatment, etc.
Don’t overdo it and act according to the state of your body
Female hormones have a great influence on a woman’s body and mind.
Menopause is a time when the female hormones that have been secreted so far decrease sharply, making it easier for physical and mental disorders to appear. is important.
Self-care measures for painful menopausal symptoms
If menopausal symptoms such as irritability, hot flashes, palpitations, dizziness, and depression appear strongly and interfere with your life, you may be suffering from “menopause.” If the symptoms are severe, go to the hospital for examination and receive appropriate treatment.
If the symptoms are mild, it is also recommended to take measures with self-care that can be done at home in parallel with treatment at the hospital. There are differences in symptoms, but everyone goes through menopause. Work hard on your body and get along well.