Taking Care of Yourself Now : The “M” Word
Recently I’ve had interactions with a few women who were complaining about these crazy hot flashes they were experiencing. All the women were slightly other than I am, but it was centered around the “M” word menopause. The change of life. The end of fertility. The beginning of freedom. Whatever people call it, menopause is a unique and personal experience for every woman. It got me thinking that we don’t hear much talk about menopause at least, But thousands of women from all cultures will experience this phase. A third of a woman’s life will be in her postmenopausal period, it is essential that we understand and manage this period of our lives, make the adjustments necessary.
Premature menopause is estimated to affect 1% of women under the age of 40 years and 0.1% of women under the age of 30 years. Premature menopause is different to menopause which occurs at around the average age (45 to 55 years), as premature menopause means that the ovaries aren't working properly.
So why aren’t we talking about menopause more? Puberty much like menopause are mysteries that every woman experiences. I think that providing a space for more information especially women entering in their thirties is needed.
Menopause is derived from Latin words “meno” means months and “pausia” means halt respectively. Menopause really marks the end of a woman’s period of natural fertility. Menopause affects the health of the women not only physically, also psychologically, socially. They are likely to suffer more from stigmatization and attitudes of ageing after the reproductive phase. In addition, when they enter into this menopause phase, they experience low social status and decreasing sexual desire due to the advancing age. They lack in terms of income, status, power relative to men. Moreover, women’s physical and mental condition during this stage of life will have a significant influence on her later years of life
“The less you know the less you function, the more you know the better you function”. This is something that I’ve been saying for years now. And stand by this. A lot of us especially minorities suffer because we were simply not given the information needed to, we simply didn’t know that we have options. And it starts with someone just taking time to obtain the information and pass it along. So here I am passing some basic beginner friendly information along.
If you’re NOT in perimenopause yet… Begin cyclical self-care! The first step is to track your period. The next step is to eat, exercise, and make lifestyle choices in line with your cycle. This is especially important if you’re experiencing any period problems like severe PMS, irregular periods, heavy periods, bloating, acne, fibroids or hormonal migraines. One of the best ways you can support detox every day is by eating vegetables like broccoli, kale, and brussels sprouts. If you’re on hormonal birth control, you may want to consider other options. A history of being on the Pill can make perimenopause worse.
If you are experiencing hormonal imbalances-luckily, there are many effective treatments available, from everyday lifestyle adjustments such as embracing a healthier diet, to hormone replacement therapies that can alleviate these symptoms.
Lifestyle Improvements to start in your 30’s…….
Dietary Changes: Embracing a healthier diet can have a significant impact on hormone levels. Incorporate more whole foods, such as fruits, vegetables, lean proteins, and whole grains, while reducing intake of processed foods, sugar, and caffeine. Foods rich in omega-3 fatty acids, like fish and flaxseed, can also support hormonal health.
Regular Exercise: Engaging in regular physical activity helps regulate hormones by reducing stress levels and maintaining a healthy weight. Activities like, Pilates, and strength training can be particularly beneficial.
Stress Management: Chronic stress can lead to hormonal imbalances. Techniques such as deep breathing exercises, journaling, and strengthening your relationship with God can help manage stress and promote hormonal balance.
Adequate Sleep: Ensuring you get enough quality sleep is crucial for hormonal health. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.
Hydration: Staying well-hydrated supports overall bodily functions, including hormone production and regulation.
Medical Treatments for Hormone Imbalances
Hormone Replacement Therapy (HRT): For women experiencing significant symptoms of hormone imbalances, such as those associated with menopause, hormone replacement therapy can be highly effective. HRT involves supplementing the body with hormones like estrogen and progesterone to restore balance and alleviate symptoms.
Medications: In some cases, medications such as birth control pills, anti-androgens, or thyroid hormones may be prescribed to address specific hormone-related conditions.
Natural Supplements: Supplements like vitamin D, magnesium, and herbal remedies such as black cohosh and evening primrose oil can support hormonal health. Always consult with a healthcare provider before starting any new supplement regimen.
Regular Monitoring and Professional Support
Regular Check-ups: Routine visits to a healthcare provider can help monitor hormone levels and adjust treatments as necessary. Blood tests and other diagnostic tools can provide valuable insights into hormonal health.
Personalized Treatment Plans: Work with a healthcare provider to develop a personalized treatment plan that addresses your specific symptoms and needs. This may involve a combination of lifestyle changes and medical treatments.
Educational Resources: Stay informed about hormonal health by accessing educational resources provided by healthcare professionals and reputable organizations. Understanding the role of hormones in your body can empower you to make informed decisions about your health.
By combining these approaches, you can effectively manage hormone imbalances and improve your overall health and well-being. If you suspect you have a hormone imbalance, consult with a healthcare provider to explore the best treatment options for your individual situation.
Book Recommendation
“Balanced Restored” By Olivia Rivera is meticulously crafted with scientific research and real-life case studies. It simplifies the complex world of female hormones and offers practical strategies for creating hormonal balance in everyday life.