Menopausal women troubled by hot flashes

The principle cause of hot flashes is vasomotor instability, it is important to understand what external causes may also precipitate them. If aware of the conditions under which you are most likely to experience hot flushing. In many women alcohol, coffee, soft drinks, and spicy foods trigger hot flashes.

For some women hot flushing may include the sensation of skin "crawling," dizziness, heart palpitations, or faintness. These uncomfortable sensations are not experienced by everyone; some women only experience the feeling of enveloping heat which soon goes away and which they find quite tolerable. For others, this symptom can be quite embarrassing or even debilitating. Flushing can last anywhere from several seconds to ten minutes or more.

Hot flashes are due to motor instability. The most common theory is that the body's thermostat in the hypothalamus is undergoing great hormonal fluctuations. Although the pituitary hormones we spoke about earlier, FSH and LH, are still produced at regular intervals, the ovaries no longer respond. Poor diet and stress are closely linked to the onset of hot flashes, although the ovary is the prime culprit in causing them. It has also been postulated that the unnatural estrogenic substances caused by the pollutants in our environment, called xeno-estrogens, may be precipitating "ovarian dysfunction, a circumstance not anticipated by Mother Nature." This is perhaps why women in industrialized countries experience hot flashes so much more than women in third world countries.

Menopausal women are troubled by hot flashes for a period of five years or more. Some women experience them for 10 to 20 years, although their intensity and duration generally diminish with time. Only a small percentage of women have hot flashes for more than twelve years. This symptom, like other menopausal symptoms, can be predicted in part by examining how they affected our mothers. They are also usually more severe in women that do not sweat easily, who are very thin, or who experience surgical menopause.

menopause symptom : reverse weight gain

What you can do to prevent or reverse weight gain
There's no magic formula for avoiding weight gain as you get older. The strategies for maintaining a healthy weight at any age remain the same: Watch what you eat and get moving.

The most effective approach to reversing weight gain after menopause includes a combination of the following:

Increase your physical activity. Aerobic exercise boosts your metabolism and helps you burn fat. Strength training exercises increase muscle mass, boost your metabolism and strengthen your bones.

You can become more physically active even without starting a formal exercise program. Just spend more time doing the things you love that also get you moving. Do more gardening and dancing. Take longer walks or try out a bike. Make it your goal to be active for a total of 30 minutes or more a day on most days.

Increased physical activity, including strength training, may be the single most important factor for maintaining a healthy body composition — more lean muscle mass and less body fat — as you get older.

Reduce calories. Pay attention to the foods you're eating and slightly reduce the amount of calories you consume each day. By choosing a varied diet composed mainly of fruits and vegetables, you can safely cut back on calories and lose weight. Be careful not to cut back too drastically on calorie intake, or your body will respond by conserving energy, making extra pounds harder to shed.

Because your metabolism slows as you get older, you need about 200 fewer calories a day to maintain your weight as you get into your mid- to late 40s. This shouldn't be a problem if you eat only when hungry and only enough to satisfy your hunger.

Decrease dietary fat. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Limit fat to 20 percent to 35 percent of your daily calories. Emphasize fats from healthier sources, such as nuts and olive, canola and peanut oils.

http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076

menopause symptom : Weight gain after menopause

Most women gain weight as they age, but it's not inevitable. How can you minimize weight gain after menopause? Step up your activity level and enjoy a healthy diet.
Have you noticed a few extra pounds padding your waistline? You may be in the throes of midlife expansion — a familiar complaint among women in their 40s and 50s. During this time either you gain weight or you find that maintaining your usual weight has somehow become more difficult. You also discover that the weight you gain tends to accumulate around your abdomen, rather than your hips and thighs.

But you don't have to accept weight gain as inevitable. Take steps to prevent weight gain before it starts. And if you've already begun adding to your waistline, it's never too late to reverse course through proper diet and exercise.

Causes of middle age weight gain
For most women, increases and shifts in weight begin during perimenopause — the years leading up to menopause. On average, women gain about a pound a year during this time.

But changing hormone levels associated with menopause aren't necessarily the cause of weight gain. Aging and lifestyle factors play a big role in your changing body composition, including:

Exercising less. Menopausal women tend to exercise less than other women, which can lead to weight gain.
Eating more. Eating more means you'll take in more calories, which are converted to fat if you don't burn them for energy.
Burning fewer calories. The number of calories you need for energy decreases as you age because aging promotes the replacement of muscle with fat. Muscle burns more calories than fat does. When your body composition shifts to more fat and less muscle, your metabolism slows down.
Genetic factors may play a role in weight gain as well. If your parents and other close relatives carry extra weight around the abdomen, you may be predisposed to do so, too.

Weight gain can also have serious implications for your health. Excess weight increases your risk of high cholesterol, high blood pressure and insulin resistance, which can lead to type 2 diabetes. These factors also put you at increased risk of heart disease and stroke.

There's also evidence that weight gain during the menopausal years increases breast cancer risk. Women who gain in excess of 20 pounds after menopause increase their breast cancer risk by nearly 20 percent. But women who lose weight after menopause can reduce their risk of breast cancer by that much and more — women who lose 20 pounds after menopause reduce their breast cancer risk by as much as 23 percent. Even smaller amounts of weight loss after menopause lead to a modest risk reduction.

http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076

menopause symptom : Getting relief from menopause symptoms

Hot flashes, night sweats, these are just some of the symptoms of menopause. So what can women do to get relief? I talked with a leading expert about what works.

by News Channel 8's Jocelyn Maminta
When Yael Borofsky entered into another stage of her life six years ago frustration set in.

"The worst symptoms for me are the hot flashes."

And Yael is still going through menopause.

"All of a sudden something goes over you, the next thing, water runs down your body."

Dr. Mary Jane Minkin says, "A lot of people say, gee, well I've gone more than a year without my period, which is the technical definition of menopause, why am I still getting hot flashes unfortunately they can persist for a while."

Dr. Mary Jane Minkin at Yale School of Medicine is a leading expert and author of several books on menopause. Dr. Minkin says when it comes to seeking relief, treatment should be based on each patient's needs.

"For example, if a woman has been on hormone replacement therapy for a year or two and she's feeling terrifically, she may want to say, okay, can I cut down my dose and see how I feel and you know taper off, and see how she does." says Dr. Minkin.

Hormone replacement therapy comes in different forms -- in pills, patches and creams, and despite recent controversial studies Dr. Minkin says they are safe to use.

"The one thing that women really need to realize is that short term therapy is quite safe."

But what about natural remedies such as black cohosh?

"We don't know it's exact mechanism of action because it's not estrogen, but it does seem to help women with hot flashes."

It helped Yael Borofsky with her hot flashes.

"It has reduced the hot flashes tremendously and I can live with it. If I can continue living this way I will be very happy."

Dr. Minkin tells me 20 percent of women do not experience hot flashes at all. However, for another 20 percent of women it will be severe. The rest fall somewhere in between.

by News Channel 8's Jocelyn Maminta

menopause symptom : Self-care for hot flashes

Self-care for hot flashes
According to The Boston Women's Health Book Collective's Our Bodies, Ourselves for the New Century, women can do several things to prevent or reduce hot flashes:

Eat enough calcium and other nutrients necessary for calcium absorption.
Limit caffeine (coffee, tea, alcohol, chocolate), alcohol, sugar, hot drinks and soups, and spicy foods.
Every day eat at least one food rich in phytoestrogens, a form of estrogen that is found in soy products (soy milk, soy yogurt, soy nuts, tofu, miso, tempeh), legumes, and certain vegetables and fruits (squash, yams, carrots, papayas).
Some women find vitamin B-complex helpful.
Some women find vitamin E helpful (wheat germ, corn and soybean oil; brown rice and millet; legumes; corn; almonds). The evidence is inconclusive however, and some researchers warn that women who have breast cancer should NOT take vitamin E supplements.
Stay active: Physical activity can relieve hot flashes, stress, and depression, and can improve sleep.
Reduce stress: Hot flashes may increase in frequency and intensity during stressful times.
menopause symptom

© 1998-2006
by Healthcommunities.com, Inc.

menopause symptom : Menstrual changes

Menstrual changes
Many women experience irregular periods due to the changing hormone levels and the decreased frequency of ovulation (egg release). The changes may be subtle at first and then gradually become more noticeable. Common changes include the following:

Short cycles (less than 28 days)
Bleeding for fewer days than usual
Heavier than usual bleeding
Lighter than usual bleeding
Missed periods
Although menstrual irregularities are expected during menopause, menstrual changes can also be caused by conditions such as fibroids or pregnancy. Women who experience heavy bleeding (usually with clots), periods that come more often than every 3 weeks, spotting between periods, or bleeding after intercourse should see their physician or other health care provider.

After menopause, women no longer menstruate. Any woman who experiences vaginal bleeding after menopause should see her physician or other health care provider. Hormone treatments can sometimes cause vaginal bleeding to resume.

Hot flashes
As many as 85% of women experience hot flashes during menopause. Hot flashes are vasomotor symptoms that cause a warm or hot flushed sensation that usually begins in the head and face and then radiates down the neck to other parts of the body. There may be red blotches on the skin. Each hot flash averages 2.7 minutes and is characterized by:

Sudden increase in heart rate
Increase in peripheral bloodflow, which leads to a rise in skin temperature
Sudden onset of sweating, particularly on the upper body
Hot flashes can occur before, during, or after menopause. They can begin when a woman's cycles are still regular or, more commonly, as menopause approaches and her cycles become irregular. They usually last for less than a year following the last menstrual period, although some women continue to experience hot flashes 5 to 10 years after menopause.

Hot flashes can occur once a month, once a week, or several times an hour. They can happen any time of day or night. If they happen at night (i.e., night sweats), they can interrupt sleep and drench clothing and sheets. Loss of sleep can eventually lead to irritability and fatigue.

by Healthcommunities.com, Inc.

menopause symptom : Exercise Suggested 2

"It certainly can't hurt," she said.

Small studies have also suggested the pluses of exercise.

One by the American College of Sports Medicine showed strength training helped reduce hot flashes and headaches by 50 percent. Another published in the Journal of Advanced Nursing found exercise boosted overall health-related quality of life measures in menopausal women.

And a third in the Journal of the American College of Cardiology found exercise slowed the progression of hardening of the arteries, which is linked to lower levels of estrogen in women during menopause.

Exercise can lower the risk for cardiovascular disease in general and strengthen muscle to prevent fractures another risk factor that grows as estrogen levels decline, said Barbara Bushman, a professor of health and physical education at Missouri State University and author of "Action Plan for Menopause."

At the very least, staying active can temper secondary effects of menopause like insomnia and weight gain, said Cedric Bryant, chief scientist for the American Council on Exercise.

"You may not be able to totally eliminate (the symptoms), but it seems you can certainly alleviate them," Bryant said.

With exercise touted as a magic bullet for boosting everything from mental acuity to mood, it's no surprise that it may help during menopause, said Alysia Mastrangelo, a professor of physical therapy at Richard Stockton College of New Jersey.

Yet many women now going through that transition may have grown up in a time when a premium wasn't placed on physical activity, Mastrangelo said. "This is a group that historically doesn't exercise."

Experiences vary greatly, however, and some say exercise doesn't seem to curb their hot flashes at all. Marilyn Matrazzo, a 56-year-old resident of Colonie, an Albany suburb, said she's not sure her daily workouts help temper her hot flashes. But she persists to maintain a general sense of well-being.

"It helps everything I just have more 'oomph' during the day and sleep better," she said.

Copyright © 2006 ABCNews Internet Ventures

menopause symptom : Exercise Suggested for Menopause Symptoms

ALBANY, N.Y. Jun 8, 2006 (AP)— Once at the mercy of hourly hot flashes, Margaret Corino has been keeping them at bay with regular trips to the gym.

When the 58-year-old woman skips exercise, the waves of heat "shoot back up again," she says. Corino, who lives in Johnson City, west of Albany, says her workouts have reduced hot flashes to just a couple a day.

Though the research is still thin, many health experts say even moderate exercise can help relieve the problems of menopause in some women, including anxiety, insomnia and night sweats.

Menopause, which typically occurs between the ages of 45 and 55, is when a woman stops menstruating. Symptoms can range from mood swings, to hot flashes, headaches and trouble focusing.

The National Institutes of Health is conducting a wide-ranging study of several issues related to menopause, including depression, cognitive and sexual function. NIH-backed research so far only suggests a link between physical activity and decreased symptoms of menopause no proof exercise is a cure.

For example, women who exercise may report fewer hot flashes simply because they are less preoccupied with such symptoms, said Sheryl Sherman, a doctor with the National Institute on Aging, an arm of NIH.

While experiences vary from woman to woman, some say even a little boost in physical activity goes a long way.

Just a week after starting a walking routine, 54-year-old Joan Newman saw a dramatic decline in hot flashes. "After that, every chance I got, I walked around the campus," said Newman, an administrative assistant at Missouri State University in Springfield, Mo.

She says her daily walks reduced hot flashes from hourly to five or six a day.

Dr. Lila Nachtigall, a spokeswoman for the North American Menopause Society, said it is critical for women to get exercise at this time of life despite the lack of conclusive evidence that exercise relieves menopausal symptoms.

As estrogen levels fall, it's easier for women to gain weight, Nachtigall said. Exercise also promotes an overall sense of well-being that helps women handle troublesome symptoms better, she said.

By CANDICE CHOI

menopause symptom : The Menopause Diet

If you're looking for a more natural way to treat the weight gain of menopause, slim down, prevent those nasty menopause symptoms and increase your sex drive...you've come to the right place! There is no better way to lose the weight, regain the passion in your life, naturally treat your menopause symptoms and take control of your health than with The Menopause Diet!

The newly revised The Menopause Diet plan will help you regain the vitality and shape of your youth without the need for pills or surgery. Learn how to naturally manage the symtpoms of menopause while preventing the damage from uncontrolled blood sugar that can lead to heart disease, strokes and cancer.

Written by retired surgeon and medical researcher, Larrian Gillespie, The Menopause Diet is the first book to deal with the #1 complaint of women entering menopause - weight gain -, providing scientific proof that women must eat differently from men if they want to stop the weight gain of menopause and keep it off. This book will explain why women may be digging their grave with their own teeth when they eat a high carbohydrate, low protein diet and how stress and lack of sleep can make you fat.

Copyright © 2002-06 Healthy Life Publications

menopause symptom : Healthy Living Choices

Hormone replacement therapy's risks and side effects have made many women reluctant to take hormones. Research has shown that as many as 20 percent of women who start on combined hormone therapy stop within nine months because of cancer risks or the intermittent bleeding it often causes. In a 1997 survey by the North American Menopause Society, at least 70 percent of respondents said they used vitamins, diet, exercise, or weight control as an alternative to hormones. While healthy living choices won't cure the more severe symptoms of declining estrogen levels, such as hot flashes, they will boost your overall physical health and improve mood.

Diet
A nutritious diet can help prevent obesity, heart disease, diabetes, osteoporosis, and some forms of cancer. The emphasis is on fresh fruits and vegetables -- get at least five servings per day -- and six daily servings of whole grain products.

Fat
Federal health recommendations suggest limiting total fat intake to less than 30 percent of calories and saturated fat to less than 10 percent of calories. But Harvard nutrition experts say the best scientific evidence, including data from the Nurses' Health Study, shows that what's important is not how much total fat you eat but what kind of fat. Steer clear of saturated fats in meats and dairy products as much as possible. Avoid trans fatty acids (partially hydrogenated oils) found in stick margarine, vegetable shortening, and many commercially prepared baked goods. Instead, substitute lower-fat dairy products and vegetable oils. Choose polyunsaturated fats (liquid vegetable oil, fatty fish, soybean oil) and monounsaturated fats (olive oil, canola oil). Read food labels and avoid foods with partially hydrogenated oils in the ingredients list.

The good news is that fatty snacks such as nuts and seeds are healthful because they contain polyunsaturated fats -- so long as you don't eat so much that you gain weight. You can also choose whole grain bread, pasta, and rice rather than white bread, pasta, and rice.


Calories
The message here is to balance your calorie intake with your energy output. In other words, try not to eat more calories than you burn each day. Obesity is an epidemic in the United States and other industrialized countries largely due to sedentary lifestyles and the wide availability of high-calorie convenience foods in large portions. Excess weight is linked to higher rates of heart disease, breast cancer, diabetes, and arthritis.

It's a good idea to figure out how many calories you need to maintain your current weight. Then determine whether your current weight is within a healthy range, using the Body Mass Index chart in the next section.
menopause symptom

© Copyright 2006, Meredith Corporation. All Rights Reserved

menopause symptom : Aging Gracefully

Aging Gracefully
The following tips can help smooth the transition through your midlife years and help you find satisfaction, new meaning, and new interests in the process.


Shift gears and attitude. Embrace the idea that older women can be fit, active, and attractive through midlife and beyond. Age has its benefits. Explore them through an existing support group, or start one of your own.
Become an educated consumer. Maybe you've never had time to keep up with health and medical information. Now is a good time to read up on what you've been missing. Check the Internet, libraries, books, and newspapers. Ask your doctor or a local women's health center for a recommended reading list and Web site addresses with reliable information.


Develop new interests. Refocus your career or take more time to pursue your other interests by reducing your work hours. Take a class or join a club.
Plan for your financial future. If you haven't saved much for retirement, make it a priority. Understand your company pension or retirement savings plan. Protect your savings by diversifying your investments. Seek help from a reputable financial planner.
Share your experience and wisdom. Mentor younger women in your professional field. Do volunteer work. Teach an adult education class.
See the world. Not only does travel open your eyes to new places and cultures, it can add a new, exciting element to a marriage that may have become routine. If your budget or time is limited, visit places closer to home.

Be computer savvy. Never got into the computer world? Computers and the Internet are not going away, and you may be losing a great opportunity to stay in touch with your children, grandchildren, friends, and relatives.
Take up a new sport. Have you always wondered why so many people are fascinated by hitting a small ball into a hole? Find out. Take up golf, tennis, or any other physical activity you've been curious about. All activity is good for your heart, muscles, and bones, and you might meet some new friends, too.
Dust off old dreams. Did you put away your paints or guitar to raise children? Get some new art supplies or sheet music and explore your talent all over again.
menopause symptom

© Copyright 2006, Meredith Corporation.

menopause symptom : Living With Menopause

Look at menopause as an opportunity to assess your life and your health and to take steps to plan the future you want. Here, some advice, including screening tips for various diseases and conditions.The Long Life Ahead
The average lifespan for women in the United States is approaching 80 years. Some women will spend four decades in their postmenopausal years. With this in mind, you can look at menopause as an opportunity to assess your life and your health and to take steps to plan the future you want.

Diet, exercise, and proper medical care, as outlined in this report, are important steps toward a lifetime of good health. But good health is more than just the absence of disease. Midlife women can enhance their quality of life by maintaining social support, reducing stress and anxiety, and taking time to relax and pursue activities they enjoy. One of the most important things to remember about menopause is that it is a different experience for every woman who reaches it.

Menopause Messages
A few take-home messages about menopause include:


Keep in mind that menopause is part of a process that can take years to complete. Symptoms can begin in your 30s and continue well beyond your last menstrual period.
When periods become irregular, see your physician to rule out such medical conditions as thyroid disease, uterine cancer, or depression. Symptoms of these conditions can mimic those of menopause.
Keep in mind that you may be going through other transitions at this time as well: children leaving home, career status changing, marital problems, or the aging process itself. Talk with friends or consider counseling if these events become overwhelming.
If you have troublesome symptoms, talk with your doctor about prescription medications, including hormone replacement or non-hormonal medications. You can also try over-the-counter products marketed for menopausal symptoms, but inform your doctor so both of you can be alert for side effects and drug interactions.
Age 50 is a reference point many health organizations use in recommending additional screening tests for diseases of later life, including cancer, heart disease, and osteoporosis. Ask your doctor what screening tests are appropriate for you. Download a chart on 50+ screening tests. (Downloading requires Adobe Acrobat software.)


© Copyright 2006, Meredith Corporation.