Sub health
 
Menopause

Menopause occurs at the end stage of a woman’s reproductive years. It is a regular cycle of woman’s life—not a disease. You reach menopause when a full year passed without having a period. This happens for most women after the age of 45. Some women are hardly aware of these changes while they are getting closer to menopause. Yet, it significantly affects women's health not only mentally, so as their physical body functions.


The specific symptoms and how significant (mild, moderate, or severe) they are varies from woman to woman : 

  • Changes in menstrual cycle or periods
  • Hot flashes & Night sweats
  • Vaginal dryness
  • Problems sleeping
  • Mood changes
  • Headaches
  • Feeling anxious
  • Lack of sex drive or painful intercourse
  • Dryness of the skin or hair

  • Aging
  • Estrogen levels is lowered
  • The ovaries are removed
  • The ovaries are changed by radiation or chemotherapy

  • Eat calcium-rich Food or supplemnt every day - An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day
  • Cut down your iron intake - less red meat, organ meats such as liver and kidney. The recommended dietary allowance for iron in older women is 8 milligrams a day
  • Cut down your intake of total fat, saturated fat, and total calories
  • Eat More Fruits and Vegetables - about 20 grams of fiber a day for adult women 
  • Avoid stimulants such as tea, coffee, alcohol, sugary foodsand chocolate
  • Take food or natural supplements rich in vitamin C, B, E, and Zinc
 
  • Sleep in a cool room
  • Use fans during the day
  • Go to bed and wake up at the same time each day, even on weekends.
  • Take a warm bath or shower at bedtime or after waking up at night
  • Quit smoking
  • Exercise each day for 30 minutes or more.
  • Do not use alcohol, heavy perfumes or lotions that dry your skin