When it comes to healthy eating, your diet should encompass all the important nutrients that are required by your body to function as a healthy and strong unit.
Quick Fact:
On average, an adult woman requires between 1600 to 2400 calories a day.
Daily nutrition requirement
A balanced diet comprises of fruits, vegetables, whole grains, low-fat dairy products and lean protein. An adult woman should make a habit of consuming the following nutrients every day:
• Calcium: Bone health, along with the buildup of teeth and muscular function of the body corresponds to the requirement of calcium in the body. 1000 milligrams of calcium should be incorporated into the daily diet. Examples of calcium-rich foods: are milk, oranges, soybeans, okra etc.
• Iron: Iron is required for the transportation of oxygen to body tissues through the haemoglobin content in the blood along with rendering the role of balancing hormones. A woman should at least consume 18 milligrams of iron each day. Examples: cauliflower greens, turmeric powder, cowpea leaves etc.
• Vitamin D: Along with bone and muscular health, it is required for the proper functioning of the immune system and glucose metabolism. It should be taken at least 15 micrograms each day. Examples: Egg yolk, crimini mushroom, oranges etc.
• Vitamin E: It helps in boosting the immunity of the individual along with acting as an antioxidant and regulator of inflammation. With respect to its vivid role in the body, it should be consumed at least 15 milligrams each day. Examples: spinach, mustard greens, green leafy vegetables etc.
• Magnesium: Being involved in the regulation of blood pressure and protein synthesis, it is important in the working of enzymes for protein synthesis. 310-320 milligrams of magnesium are required every day. Example: avocado, tofu, legumes etc.
• Protein: They are important for growth and development, along with helping in the repairment of cells. On average, a woman should consume about 46 grams of protein. Examples: chickpeas, kidney peas, green peas etc.
The daily amount of nutrient intake can change at different stages of life, like during pregnancy where the intake of folic acid is supplemented for feeding an extra life in the body.
Hormonal Imbalance: Treatment Options To Help Balance Your Hormones.
Hormones are chemicals produced in the endocrine glands that coordinate and work as messengers. In the overall health of an individual, hormones control major processes of the body. However, there can be an imbalance in their levels where they can be too little or too much that can affect the overall working of the body. Even little changes can relate to many symptoms that point towards hormonal imbalance.
Hormonal imbalances can be temporary as well as chronic, where some can affect your daily life while others may not impact your health. There are many medical conditions caused by hormonal issues like irregular menstruation, diabetes, infertility, acne, thyroid disease, obesity etc. While hormonal levels can fluctuate at different stages of life like puberty or pregnancy, there can other reasons for their irregularity like stress, medications, steroid usage, etc. Chronic hormonal changes can be attributed to many possible causes, like tumours, injuries to the endocrine gland, or any autoimmune disease.
The treatment for such a condition will depend on its cause, whereas in the case of low levels, the treatment will include hormone replacement therapy. Oral medications like pills and injections may be prescribed depending upon the hormone that is deficient in a person. For example, if a person has a deficiency of growth hormone, he may be prescribed shots of synthetic growth hormone. In case of having high-level hormones, treatment options can vary like medication, surgery, therapy etc. to balance the hormonal levels.
Besides, natural supplements have also been used to reduce the symptoms of hormonal imbalances, black cohosh, dong quai, red clover etc. for menopause-related conditions. There are also some lifestyle changes that may help to balance the levels of hormones, like maintaining body weight, eating a nutritious diet, exercising, personal hygiene, managing stress, limiting sugary foods, etc.
How To Care For Your Mental Health & Lead A Better Life.
Mental health constitutes the overall emotional, psychological and social well-being of a person. To lead a happy and healthy life, mental health should be taken care of as it affects the overall health of an individual.
Mental health affects the way a person can think, feel or act when it comes to coping with life and its pertaining issues. It is really important to take care of your mental health as it can help you to cope with the stresses of life, be physically active and healthy, have good relationships around you, contribute to the community’s well-being, work efficiently and productively, and come with your potential.
There are various ways or things that can enable you to improve your overall mental health being, such as:
• Staying positive and focused: It is important to balance your emotions to have a positive outlook that can influence your activities. It will help you to face negative emotions and respond in the best of ways. Besides, a positive attitude relates to a better focus towards your goals.
• Taking care of physical health: Mental health corresponds to the physical being where being physically active can reduce strain and depression. It can help you to stay in a good mood while practising some beneficial life hacks, like getting adequate sleep, having healthy food, practising meditation such as yoga and relaxation techniques etc.
• Connecting with others: Having some strong social relationships can help you to cope with stress and get involved with friends or family in building a connection.
• Developing coping skills and meaning of life: It is better to learn some methods that can help you get out of stressful situations along with going through new learning skills to explore your life.
Treatment Options To Counter The Suffering Of Menopause Symptoms.
Menopause is the transitional stage in a woman’s life that can cause symptoms that may last for months or even years. Some common symptoms include hot flashes, night sweats, mood changes, irritability, tiredness, insomnia etc. Besides these symptoms, a woman is at risk of several diseases during this period including obesity, heart disease, diabetes, osteoporosis, etc. It may be a concern for some but it is always better if you consult the doctor and go through the evaluation process.
The treatment procedure comprises relieving the signs and symptoms of menopause, which may include:
• Hormone therapy: When it comes to hot flashes, estrogen therapy is the effective option to get relief from this. Besides, estrogen also helps in the prevention of bone loss. Though long-term uses may concur with some risks, but this therapy has shown benefits for women during menopause.
• Cognitive behavioural therapy (CBT): This talking therapy can be used to help with low mood and anxiety problems, along with some symptoms of hot flashes and joint pain.
• Low-dose antidepressants: There are some antidepressants from the class of drugs known as selective serotonin reuptake inhibitors (SSRIs) that help in decreasing hot flashes. Besides, these can be helpful for mood disorders.
• Vaginal estrogen: Estrogen can be directly used over the vagina in the form of vaginal cream or tablet to relieve vaginal dryness.
• Medications for osteoporosis: While bones are affected during this phase, your doctor may prescribe medications for the same to reduce bone loss. You may be given some vitamin D supplements to strengthen the bones.
• Clonidine: This medication may be administered to treat high blood pressure which in turn can help you get some relief from the hot flashes as well.
• Gabapentin: While some women may not be able to use hormone therapy due to their health concerns, this dosage of drugs can help prevent seizures and reduce hot flashes.
Menopause Treatment: Medication & Lifestyle Changes.
Menopause can prompt many symptoms where the need for medications and proper treatment can arise. With the changing physical and psychological paradigm of a woman’s body, a doctor can recommend therapies to counter the hormonal imbalance and medications as well to get relief from the symptoms.
Quick Fact:
Some symptoms of menopause, such as irregular periods and hot flashes may appear before you undergo menopause.
Possible treatments for menopause
The most common treatments preferred during menopause are:
• Hormone replacement therapy (HRT): This therapy is the primary treatment for menopausal symptoms and comprises the hormones namely estrogen and progesterone that may be lacking in the body. With estrogen supplements, symptoms like hot flashes, vaginal dryness and osteoporosis can be treated. However, estrogen can also increase the risks of some diseases, like uterine cancer. Therefore, with respect to the health condition of a woman, a doctor can choose the right option for her.
• SSRI: Selective serotonin reuptake inhibitors (SSRIs) can be used for hot flashes, anxiety and depression symptoms.
• Vaginal moisturizers: For vaginal dryness, non-hormonal vaginal lubricants or moisturizers may be suggested.
• Lifestyle changes: There are some home tips that can be dispensed for managing the symptoms of menopause, such as:
I. Staying cool and comfortable: Dressing in loose and layered clothing during warm and torrid temperatures can help you cope with hot flashes.
II. Exercising regularly: It is advised to exercise moderately for 20-30 minutes a day which can boost your energy and improve your mood.
III. Managing weight: It is always recommended to manage weight during menopause where the calorie intake should be reduced by 400 to 600 calories.
IV. Consult a specialist: You can consult a therapist or psychologist when you are feeling depressed or stressed or you can talk to your family members or loved ones so that they know what are you going through.
V. Taking Supplements: Taking vitamin D, calcium and magnesium supplements to improve your energy, and sleeping patterns and also reduce the risk of bone loss.
What Are The Best Hormonal Treatments For Menopausal Symptoms?
Hormone therapy is considered the primary treatment for the symptoms of menopause. But before opting for it, a health professional will go through your medical history and health condition with respect to the benefits and risks pertaining to it.
Quick Fact:
Women suffering from post-menopausal symptoms can also benefit from (HRT) hormone replacement therapy.
Hormonal therapy
As you may be going through menopause, your ovaries can no longer produce the levels of estrogen and progesterone that they used to. When the levels of these hormones is decreasing in the body, it can relate to many uncomfortable symptoms including hot flashes, vaginal dryness, insomnia, mood swings, night sweats etc. As a result, hormone therapy can boost the levels of this hormone and help in relieving some of the symptoms.
Types of hormone therapy (HT)
While it depends upon your health care professional to whether consider HT or not, there are two main types of hormone therapy that are considered best during menopause:
• Estrogen therapy: In this therapy, estrogen will be used alone. During this procedure, a low dose of estrogen in the form of pills or patches may be prescribed for each day. Besides, estrogen may also be given in the form of cream, gel or spray which can help in relieving menopausal symptoms along with preventing bone loss.
• Estrogen Progesterone or Progestin Hormone Therapy: As the name suggests, this therapy is also known as combination therapy. In this therapy, a combination of estrogen and progesterone is provided for the patients. Sometimes, progestin may be used instead of progesterone, which is a synthetic form of the same. This may be given in the form of pills or patches as well.
Benefits of HT
Besides relieving the symptoms of menopause, HT concurs with other health benefits including reducing the risk of bone loss, improving mood, decreasing tooth loss, lowering the risk of diabetes and colon cancer, etc.
Sex after menopause: Keeping the heat after the hot flashes
Author – Motherhood Medical Team
Menopause is attributed to physical and psychological changes in a woman which may affect her way of life. With the changing hormonal levels where they start to dip, life after menopause can change your experience of having sex, along with the desires for the same. However, there are some ways where you can adapt with the changing body and start to have a safe sexual life.
Quick Fact:
Around half of the menopausal women experience symptoms of pain, vaginal dryness and urinary problems.
How menopause affects your sex life
There are some outside factors of menopause that cause sex less pleasurable to you which affects your sex drive, as:
- Insomnia: Symptoms of menopause can cause sleep problems which can have effect on your whole body and your sex life.
- Mental health: Menopause may relate with depression which can affect the desires of a woman.
- Vaginal changes and discomfort: Vaginal discomfort occurs when there is any sensation of pain or itching in the vagina, and this can reduce the pleasure women experience during sex after menopause, along with causing pain in the process as well.
How to improve sex life after menopause?
While there are some problems associated with sexual life after menopause, there are also some effective ways that can reduce the complications as:
- Trying to engage in sexual activity, often
- Application of vaginal lubricant or moisturizer before intercourse
- Avoiding detergents or soaps that can cause dryness
- Using lukewarm water and staying hydrated
- Considering a therapist
- Managing stress with exercise and relaxation activities
- Bonding between couples
While these steps can be helpful, there are also some treatments for those who experience frequent and intense complications, as:
- Using estrogen and progesterone medications to be placed directly on vaginal tissues to reduce dryness
- Hormone replacement technique reduce vaginal dryness, discomfort and pains during sex.
- Besides, medications for stress, anxiety or high blood pressure can help in reducing hot flashes and mood changes.
At Motherhood Hospitals, we have a team of experienced super specialists backed by the latest in infrastructure and facilities. We have the best Gynaecologist who are experts in handling complex deliveries, gynaecological needs, and other surgeries including a range of laparoscopic surgeries.
Do take an appointment with the best women care hospital at a centre closest to you. Meet with our doctors who will carry out the required investigations, diagnose the issue and recommend the most appropriate treatment, enabling you to lead an active life.
If you wish to get in touch with our doctors, please book your appointment here.
Menopause and sleep related issues- Causes and treatments
Author – Motherhood Medical Team
While there are many changes that a woman has to cope with during menopause, like sweating, hot flashes, weight gain etc., sleeping problems are other disturbances that makes this period more difficult. Sleep disturbances and poor quality sleep are some changes during menopause that are common.
As in case of menopause, the production of estrogen and progesterone in the body decreases, which results in the various symptoms such as hot flashes (a feeling of warmth suddenly over the body) or sweating. Night time hot flashes also tend to awaken you from the sleep which can disturb the sleeping pattern. Besides, mood swings and anxiety also lead to difficulty in getting sleep where it has been proposed that sleep disturbance during menopause can also be attributed to underlying causes of anxiety and depression. Thus, these symptoms generally make it difficult to sleep which can relate with other prominent issues.
Treatment options to address the sleep problems during menopause
- Hormone replacement therapy (HRT): It involves the replacement of hormones including estrogen or progesterone that are not properly produced during this phase in the body. It is affective against hot flashes that can help in sleeplessness.
- Low dose selective serotonin reuptake inhibitor (SSRI): While they may be also used for mental health problems, they are effective in reducing hot flashes as well which can lead to better sleep.
- Cognitive behavior therapy (CBT): It can be useful for those who are experiencing mood swings or anxiety issues as it helps to cope with these feelings which can also benefit your sleep.
- Exercising and yoga: Meditation, exercises along with yoga and massage can also prove beneficial in improving sleep patterns.
- Healthy eating: Eating nutritious foods along with avoiding foods that can trigger hot flashes can also be helpful in the cause.
At Motherhood Hospitals, we have a team of experienced super specialists backed by the latest in infrastructure and facilities. We have the best Gynaecologist who are experts in handling complex deliveries, gynaecological needs, and other surgeries including a range of laparoscopic surgeries.
Do take an appointment with the best women care hospital at a centre closest to you. Meet with our doctors who will carry out the required investigations, diagnose the issue and recommend the most appropriate treatment, enabling you to lead an active life.
If you wish to get in touch with our doctors, please book your appointment here.
How does menopause affect your mental health?
Author – Motherhood Medical Team
During the menopause, the transition can bring about many changes in the physical and psychological buildup of the body. The symptoms of menopause can affect your mind, especially your mental health.
Quick fact: The incidence of depression has been seen doubling during the menopause.
Menopause and mental health
During the later stages of life, stress, anxiety and fear are common. The reason for this approach occurs due to the physical changes in the body like decreasing levels of estrogen and progesterone. The symptoms of this phase concur with hot flashes, sweating and other signs of menopause which may cause disruptions in life. Besides, the emotional reckoning of a woman where she feels that she is growing older or getting isolated makes it worse. Therefore, women are prone to develop anxiety or depression during this phase.
Mental health issues during menopause
Menopause can relate with mood swings whereupon due to low levels of estrogen, a woman can feel irritability, anxiety or depression. In regard to this, your emotions can change and vary very quickly, within minutes. It has been seen that estrogen has mood enhancing effects, where its lower levels can lead to the feelings of depression.
Moreover, sleep disturbance due to the changing estrogen levels can also cause mood changes, along with other symptoms of menopause.
Symptoms of depression
There are some symptoms that may point out towards depression:
- Anger outbursts
- Irritability, anxiety, or restlessness
- Feelings of guilt
- Trouble in decision making or concentration
- Lack of energy
- Sleep disruptions
- Appetite changes
Treatment for symptoms of menopause
There are some possible treatments for symptoms of menopause like hormone replacement therapy (HRT) to replace the estrogen levels or cognitive behavioral therapy. It is always better to consult a specialist if you are going through any mental issue during menopause.
At Motherhood Hospitals, we have a team of experienced super specialists backed by the latest in infrastructure and facilities. We have the best Gynaecologist who are experts in handling complex deliveries, gynaecological needs, and other surgeries including a range of laparoscopic surgeries.
Do take an appointment with the best women hospital at a centre closest to you. Meet with our doctors who will carry out the required investigations, diagnose the issue and recommend the most appropriate treatment, enabling you to lead an active life.
If you wish to get in touch with our doctors, please book your appointment here.
How do you know at what stage of menopause you are in?
Author – Motherhood Medical Team
Menopause marks the end of menstrual cycle in woman which occurs around the age of 51, even though in some it may happen as they turn 40. While this concurs to the lower levels of hormones, there are menopausal symptoms that point towards its occurrence, like mood swings, hot flashes, sweating, vaginal dryness etc.
Quick fact: After menopause, women are more likely to have chances of heart disease.
Stages of menopause
The process of menopause in women is a gradual process that occurs in three stages, namely: perimenopause, menopause and postmenopause where some may be confused with at what stage they are. This whole transition occurs usually between 45 and 55 years. Every stage is attributed to some specific changes that deters its occurrence, as:
- Perimenopause: This is phase where you have transition to menopause. The common attributes noticed during this phase are the changes in the length of menstrual cycle for more than 7 days. Besides, many other symptoms like sleep disturbance, headaches, UTIs and fatigue of perimenopause are often confused by women in the beginning. With time, symptoms can become more clear where periods can become irregular along with change in flow.
- Menopause: When a woman goes for consecutive one year without periods, she has reached the stage of menopause. As soon as you cross this time limit, you reach postmenopause phase.
- Postmenopause: After not having any period for 12 months, postmenopause stage begins. Some women may stop having some symptoms of menopause, whereas in some, they may continue like hot flashes, vaginal dryness etc. However, with the passage of time the intensity of many symptoms can go away. During this stage, there is an increased risk of developing the following conditions:
- Osteoporosis
- Cardiac diseases
- Depression
- Changes in vaginal health
At Motherhood Hospitals, we have a team of experienced super specialists backed by the latest in infrastructure and facilities. We have the best Gynaecologist who are experts in handling complex deliveries, gynaecological needs, and other surgeries including a range of laparoscopic surgeries.
Do take an appointment with the best women hospital at a centre closest to you. Meet with our doctors who will carry out the required investigations, diagnose the issue and recommend the most appropriate treatment, enabling you to lead an active life.
If you wish to get in touch with our doctors, please book your appointment here.