Home Remedies for Menopause
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Learn how to manage your menopause symptoms at home.
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Home Remedies for Menopause
- 1. Home Remedies for Menopause Symptoms Beth Nicastro, BSN, MS Women’s Health Educator
- 2. Stop Smoking Catholic Health WomenCare l WomenCareWNY.org 2 Smokers reach menopause earlier than non-smokers. After you reach menopause, smoking makes hot flashes worse! New York State’s Smokers’ Quitline (1-866-NY-QUITS) • Offers medication and information to help you quit smoking. • Visit them online at www.nysmokefree.com.
- 3. Move 30 Minutes Every Day Catholic Health WomenCare l WomenCareWNY.org 3 Exercise Options Walk the dog Swim Dance Do yoga, pilates or tai chi Try an exercise video Take a water aerobics class Climb stairs Lift weights twice per week Work out on an elliptical or treadmill Jump rope Consult with your doctor before starting an exercise program.
- 4. Meditate Catholic Health WomenCare l WomenCareWNY.org 4 Paced breaths every 5 - 7 minutes can help with stress and ward off hot flashes. 1. Find a quiet place to lie down or sit. 2. Take a normal breath in. 3. Put your hand on your abdomen below your belly button. 4. Take a slow deep breath in through your nose and into your lower belly. 5. Feel your hand rise as you inhale and lower as you exhale. 6. Let your belly fully expand. 7. Breathe out through your mouth or nose. 8. Repeat several times.
- 5. Catholic Health WomenCare l WomenCareWNY.org 5 Due to hormone fluctuations, women with menopause may experience tingling in the hands and feet, fluid retention, hot flashes and fatigue. Massage can help to invigorate you by promoting circulation. It eases tight muscles and strengthens the immune system. Massage is available at Sisters Hospital. For hours and cost, go to chsbuffalo.org/Massage. Get a Massage
- 6. Catholic Health WomenCare l WomenCareWNY.org 6 Acupuncture Acupuncture may relieve hot flashes, headaches, low back pain, and fibromyalgia. Acupuncture inserts extremely thin needles through your skin at strategic points on your body. More information about acupuncture is available from the National Center for Complementary & Alternative Medicine.
- 7. Avoid Trigger Foods Catholic Health WomenCare l WomenCareWNY.org 7 Change Your Diet Hot food or coffee may trigger a flash! Other common triggers are red wine, vinegar, spicy foods, alcohol, and caffeine. Avoid high glycemic index foods, such as bread and pasta. Know your triggers. See what foods bother you and avoid them. Smoking, stress, hot showers, hot weather and diet pills are also common triggers.
- 8. Catholic Health WomenCare l WomenCareWNY.org 8 Foods to Eat Strong Bones • Salmon • Oranges • Green leafy vegetables Phyoestrones Phyoestones are estrogen-like substances found in cereals, legumes and some vegetables. • Yams • Walnuts • Fiber • Flaxseed • Pineapples
- 9. Catholic Health WomenCare l WomenCareWNY.org 9 Foods to Eat Soy Have 1-2 servings of soy daily; this can help with hot flashes. • Tofu • Soy milk If you have a history of breast, uterine or ovarian cancer, do not change your diet without the advice of your oncologist.
- 10. Catholic Health WomenCare l WomenCareWNY.org 10 Watch Your Portions Women who are overweight have more hot flashes! To watch your portions, measure your servings, read labels carefully and do not guess. Consider tracking your food intake in a journal or use an online tool like Fitness Pal. Fill up with 5 cups of fruits and vegetables a day. Aim for eating heart healthy fish twice a week (salmon, tuna).
- 11. Catholic Health WomenCare l WomenCareWNY.org 11 Get Enough Calcium and Vitamin D Calcium: Women ages 19-50 need 1,000 mg calcium. Women ages 51- 70 need 1200 mg calcium. Vitamin D: Women ages 19-70 need 600 IU vitamin D. Read food labels: If one serving is 30% calcium, drop the percent and add a zero. For example, 30% Ca is equal to 300 mg calcium. For vitamin D, drop the percent and multiply by 4. Talk to your doctor if a bone density test is needed. A Vitamin D level greater than or equal to 30 is adequate for bone and overall health in healthy individuals.
- 12. Avoid caffeine close to bedtime Keep a fan by your bed to stay cool Go to sleep at the same time every day Cc Health WomenCare l WomenCareWNY.org 12 Get Enough Sleep
- 13. Catholic Health WomenCare l WomenCareWNY.org 13 Relax Try a warm lavender bath. Sip on chamomile tea. Turn off TV and computer before sleep. Listen to classical music. Roll your shoulders.
Notas del editor
- Move it or lose it! Yoga may help with incontinence. (kathy’s talk) Balance – falls prevention. 30 mins at least every day. Not too close to bedtime. Need to sweat increase hr and avoid high glycemic index foods. (bread , pasta, alcohol) -Jen T talk Effect of estrogen..may gain weight… Metabolism slows, less lean muscle. Anxiety and depression: exercise is the original feel-good drug! Exercise regularly. Yoga, stretching, tai chi can all help with sleeping, depression, weight gain. Track periods with moods. Talk therapy/counseling ( alicia). Rest and you rust Helen Hayes
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- At sisters eves and weekends. Hot stones… Drawing tonite! Get through hot flashes: slow deep breathing, cool bath or shower, dress in layers..estroven (black cohosh and soy not FDA approved.)
- A key component of Traditional Chinese medicine, acupuncture is most commonly used to treat pain. You may try acupuncture for symptomatic relief of a variety of diseases and conditions, including: •Chemotherapy-induced nausea and vomiting • •Menstrual cramps •Migraines
- Know your triggers. Red wine, vinegar, spicy foods, Switch to white wine or apple cider vinegar.
- Refer to osteo handouts(Maureen’s talk) Quit smoking Foods rich in phyoestrones: 1-2 servings of soy daily (tofu or soymilk). Yams Walnuts Pineapples Fiber fLAXSEED
- Refer to osteo handouts(Maureen’s talk) Quit smoking Foods rich in phyoestrones: 1-2 servings of soy daily (tofu or soymilk). Yams Walnuts Pineapples Fiber fLAXSEED
- Portions, watch what you are eating. .
- Portions, watch what you are eating. .
- Peas under pillow or a chillow. Drink cool water. Dress in layers. May try: as option: Ambien Lunesta Benadryl can help u sleep thru hot flashes.
- Trouble sleeping: chamomile tea, warm lavender bath, aromatherapy. Slow down take care of you…NURSE