Menopause is a condition which happens when the fertility and menstruation cycle comes to an end. It is a process of the body that occurs in females after a certain age but it brings drastic changes in woman from time to time.

Menopause brings in lot of changes in females along with mood swings

Menopause

Symptoms Of Menopause

Here are some symptoms of menopause that you need to look out for:

1. Hot flashes happens at any given period of time during the day during due to which the face becomes red along with excessive sweating.
2. Irregularity in your period cycle where periods either lasts for 4 days or for 2 days with irregular time period as well.
3. Night sweats happen especially during the night time when you snooze off to bed.
4. Reduction in estrogen levels also leads to menopause.
5. There will be vaginal dryness more than usual and itching as well due to pre-menopause.

Yoga Poses And Menopause

Yoga indeed plays an important role in treating the symptoms of menopause in women so that they can lead a happy and healthy life. Follow the simple asanas given below to get relief from the discomfort caused by menopause:

Effective Yoga Poses That Will Treat Menopause

Standing Forward Bend

Sukhasana helps in reducing the stress and anxiety from the mind

Also known as Sukhasana, this asana helps in reducing the stress and keeps your mind stress free. It also increases blood flow to the mind and helps in focusing on your breathing patterns. For this asana, you need to stand straight on a mat and then keep your feet a width apart. Now bend your upper body forward and then touch your feet with your hands. This will stretch your back and your arms as well. Stay in this position for a minute and then return back to your normal posture.

Standing Forward Bend

Warrior Pose

This pose helps in decreasing the stress that comes with menopause and also increases the blood circulation in the body along with building up strength. For this pose you need to remain in the standing position and then take your left leg back upto 3-4 feet and then bend your right knee. Now slowly raise your arms to shoulder height so that they remain parallel to the ground. Now raise your hands by few inches and then remain in this position for 10 seconds. Repeat this for atleast 5 times and then return back to your normal position.

Side-Angle Pose

Side angle pose helps in increasing the blood circulation and decreases anxiety

Side-Angle Pose

This helps in decreasing the anxiety level and also increases the blood circulation in the body. This pose is somewhat similar to the warrior pose and for this you need to bring your elbow down to your right knee. Now raise your left hand up in the air and stretch it keeping your left feet stretched ahead to the left side. Remain in this pose for 10 seconds and then come back to the normal position.

Chair Pose

This helps in strengthening the muscles and back area as well. This also gives strength to your arms and legs. For this asana, keep your feet together and lift your arms over your head. Now draw your hips back bringing yourself in a sitting position. Stay in this position for a minute and then come back to the normal position. Repeat this asana for 5 times. Everyday to give your anxiety and mood swings a toss for a longer time.

Hero Pose With Raised Arm

This pose helps in giving strength to your spine and thighs along with relief in the symptoms of menopause. For this pose you need to sit in a kneel down position with your buttocks on your heels. Now keep your palms on your thighs and raise your hands towards the ceiling thereby lifting your hips a bit. Stay in this position for a minute and then get back to the normal position and repeat this pose for the five times.

Seated Wide Angle Pose

This pose calms down the brain and strengthens the spine

Seated Wide Angle Pose

This pose helps in calming down the brain and stretches the inside of the legs. It also strengthens the spine and stimulates the abdominal organs as well. For this pose you need to sit on the floor with your legs wide open. Now keep your left hand on the right thigh and stretch your right hand over your head and bend your body to the left side. Stretch as much as you can and then do this to the next side. You need to repeat this 5 times at a stretch on daily basis.

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Home Remedies to Manage Menopausal Symptoms

What is Menopause

Menopause may be defined as a biological decline in reproductive hormones. It usually happens after the age of 40s or 50s. But it may begin early due to poor diet, certain diseases, and surgical removal of the ovaries. Menopause may also be late and may end in early 60’s for some women. Menopause is not a problem that appears overnight, the but it is a gradual process. A woman is said to enter menopause only if there is an absence of menstruation for more than 12 months.

What are the Symptoms of Menopause

Although the symptoms of menopause vary from female to female, but a few common symptoms are fatigue, hot flashes, stress, depression, urinary incontinence, mood swings, sleep disturbances, vaginal dryness, and itching. Women may also have to face abnormal vaginal bleeding and urinary disturbances. A little complication of menopause includes heart diseases and osteoporosis.

the Symptoms of Menopause

Why Menopause Happens

You can say that menopause is a part of the aging process.

Under the influence of follicle stimulating hormone and luteinizing hormone are released by the pituitary gland ovaries release the egg every month . Also, it secretes female sex hormones such as estrogen and progesterone. Both the hormones act on the prepared womb lining and prepare the uterus ready for the conception if in the case egg gets fertilized. In the absence of fertilization womb lining sheds and is termed as “periods”.

But with age, the number of eggs in the ovary gradually depletes and there is a rise in the levels of FSH and LH. Also, there is decrease estrogen level. The hormonal changes result in menstrual cessation and fertility. The symptoms of menopause are due to the decreased level of circulating estrogen

If the ovaries are removed this condition is known as surgical menopause and may result in severe menopausal symptoms due to sudden hormonal imbalance.

Management of Menopausal Symptoms

Menopause is a natural process and thus cannot be included in disease category. All women have to enter this phase. In fact, delayed menopause becomes a matter of concern. Still to manage the symptoms of menopause and to prevent complications. Management is customized for each and every female and is directed to minimize discomfort and distress.

Let us see how can we manage the symptoms of menopause naturally.

Ways to Manage Hot Flashes

To manage hot flashes make sure you dress in layers so that you can remove a few covering when hot flashes start, avoid spicy, sugary food, quit smoking alcohol and minimize the intake of caffeine. Avoid stress and for this practice breathing exercises, yoga or meditation. Try to avoid hot places. Better use a fan in your workplace and home.

Manage Hot Flashes

Whenever you experience hot flashes start deep breathing. If you have pre-menopausal hot flashes and you have periods your doctor may prescribe you birth control pills. Some women also find menopausal hormone therapy working wonders to manage their symptoms. 

How to Manage Vaginal Dryness

You can use water-based vaginal lubricants that re available over the counter. Intake of estrogen rich foods such as flaxseeds, Alfa-alfalfa sprouts, dry fruits, beans, peas, and chickpeas may help. Drink lots of water. You may apply coconut oil. Aloe vera and olive oil may also help. Do not use soap to wash vaginal area and avoid spermicidal condoms.

How to Manage Sleep Problems

Try to be active, but avoid exercising close to your sleeping time. Do not take large meals at night, avoid smoking, alcohol, and caffeine. Better avoids naps during day time. Keep your bedroom cool, dark and quiet. Follow a fix sleep routine. Try to have dinner 2 hours before sleeping time. Try reading if you can’t sleep. Take a bath before sleeping.

Manage Sleep Problems

How to Manage Mood Swings

Keep stress at bat by practicing yoga and meditation. Have a proper sleep routine. Avoid any kind of addiction. Meet a counselor if you suffer from depression.

How to Manage Urinary Incontinence

Your doctor will prescribe you certain medicines. Behavioral changes, medicines, and certain devices to manage urinary incontinence.

How to Prevent Osteoporosis

The low level of estrogen hormone during menopause leads to bone loss and may result in osteoporosis. To prevent this, eat foods rich in calcium and vitamin D, for example, milk products and spinach, Also have a sun bath. Consult your doctor for vitamin D supplements. Also, practice weight-bearing exercises such as climbing stairs and walking.

Prevent Osteoporosis

Besides this, to keep heart diseases at bay quit smoking, eat healthily and exercise daily for 30 to 45 minutes.

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