Menopause
1) In preparation for an appointment with your primary care provider or gynecologist after seeing symptoms of menopause, do the following:
Keep track of your symptoms. For instance, make a list of how many hot flashes you experience in a day or week and note how severe they are.
Make a list of any medications, herbs and vitamin supplements you take. Include the doses and how often you take them.
Ask a family member or close friend to accompany you, if possible. You may be given a lot of information at your visit, and it can be difficult to remember everything.
Take a notebook or notepad with you. Use it to record important information during your visit.
Prepare a list of questions to ask your doctor. List your most important questions first.
2). Help manage your symptoms with the following tips:
1) Eat foods rick in calcium and vitamin D, such as yogurt, milk, cheese, greens, tofu, beans, sardines, etc. Also try to get out in the sun because sunlight is your main source of vitamin D.
2) Maintain a moderate weight. Gaining excess body fat, especially around the waist, increases the risk of developing diseases such as heart disease and diabetes. Diet plans that work well with menopause include a low carb diet, the Mediterranean diet, and vegan/vegetarian diet. Make sure you become more active as well through resistance training, aerobic exercise, etc.
3) Avoid trigger foods that may trigger hot flashes, night sweats, and mood changes. Common triggers include caffeine, alcohol, and foods that are sugary and spicy. They may be even more likely to be triggers when eaten at night. Keep a symptom diary. If you feel that particular foods trigger your menopause symptoms, try to reduce your consumption or avoid them completely.
4) Drink enough water. During menopause, dryness is often an issue. This is likely caused by the decrease in estrogen levels. Drinking 8 to 12 glasses of water a day can help with these symptoms. Drinking 17 ounces (500 ml) of water, 30 minutes before a meal, may lead you to consume 13% fewer calories during the meal.
5) Don’t skip meals. Eating regular meals may be important when you’re going through menopause. Irregular eating may make certain symptoms of menopause worse and make weight management more difficult.