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    Month: March 2023

    Hot flush hacks: 8 proven tips to minimize your symptoms

    Posted on by admin

    Are you tired of hot flushes and night sweats disrupting your daily life? You are not alone. Many women suffer from these symptoms during the menopause, but there are ways to minimize their effects. In this blog, we'll give you eight tips on how to get hot flushes and night sweats under control and improve your overall quality of life.

    1. dress in layers

    Heat can trigger hot flashes, so it's important to dress in layers. Think about the temperature fluctuations you will be exposed to throughout the day and plan your clothing accordingly. This way, you can easily remove layers when you get too warm and put them back on when you feel cool.

    2. create a cool bedroom

    Night sweats can be prevented by keeping cool. Lower the temperature in your bedroom before you go to bed and use a fan to circulate the air. Cotton bedding and clothing will allow your skin to breathe, keeping you cooler. You should also keep an ice pack or a glass of ice water on your bedside table to cool you down if you sweat during the night.

    3. move

    Regular exercise can help relieve hot flushes, even if you might not think so. Research has shown that people who don't exercise are more likely to get hot flushes. Exercise also helps you maintain a healthy weight, which is associated with fewer and less intense symptoms. Just make sure you exercise in a cool place and dress in layers.

    4. eat the right foods

    The right diet can also help with hot flushes. Try to eat small, light meals and avoid spicy foods that can trigger the symptoms. Some foods contain plant estrogens that can help balance hormonal changes, such as dried beans, chickpeas, flaxseeds, fruits, grains, lentils, soybeans and vegetables.

    5. maintain a healthy weight

    Being overweight or obese can make hot flushes worse. But maintaining a healthy weight can help to alleviate the symptoms. Try to eat a healthy diet and exercise regularly. Even simple changes like taking the stairs instead of the elevator can help.

    6. stop smoking

    Did you know that smoking can make hot flushes worse? This is true, especially if you are overweight. Quitting smoking before the age of 40 has been shown to reduce the likelihood of hot flushes and night sweats. It's also good for your heart to stop smoking, which is particularly important during menopause.

    7. know your triggers

    Avoiding common triggers such as alcohol, caffeine, hot drinks, excessive heat, hot weather, spicy food, stress and tight clothing can help you avoid hot flashes and night sweats. Keep a diary or journal of your symptoms to recognize your personal triggers and avoid them if possible.

    8. talk to your doctor

    If you're struggling with hot flushes, don't hesitate to speak to your doctor. There are a number of treatments that can help alleviate symptoms, such as prescription or over-the-counter medications, hormone replacement therapy and complementary treatments like meditation, deep breathing and acupuncture. Your doctor can help you find the best treatment plan for you.

    We hope these tips will help you to keep a cool head and feel comfortable during your hot flushes!

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    Suddenly you start sweating and get really hot. This is very unpleasant, especially at work.
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    Causes of the menopause

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    You don't know what causes the menopause. Get an overview here.

    The natural menopause

    The natural menopause is a process in which a woman permanently stops menstruating without medical intervention. This process is usually described in three phases: Perimenopause (premenopause), menopause and postmenopause.

    When the ovaries no longer have any functioning eggs, the menopause occurs naturally in women.

    At birth, most women have around 1 to 3 million eggs, which decrease over time. By a girl's first period, there are on average about 400,000 eggs, and by the time of menopause, a woman may have fewer than 10,000 eggs. Of these, most die through a process called atresia and a small number are lost through normal ovulation (the monthly cycle).

    Normally, the hormone responsible for the growth of follicles (egg cells) in the first half of a woman's menstrual cycle is follicle-stimulating hormone (FSH). The remaining egg cells become more resistant to FSH as the menopause approaches. As a result, the ovaries significantly reduce their production of the hormone oestrogen and the menopause occurs.

    The medically induced menopause

    Not all women go through the menopause naturally; some women go through the menopause as a result of medical treatments such as chemotherapy, radiotherapy or surgery. This is known as a medically induced menopause.

    A surgical menopause occurs when a woman's ovaries are surgically removed before the menopause (so-called bilateral oophorectomy), which leads to an abrupt onset of the menopause and often to more severe menopausal symptoms than with a natural menopause.

    The bilateral oophorectomywhich is the surgical removal of both ovaries, is usually performed to treat cancers such as cervical, endometrial and ovarian cancer. However, it can also be performed for non-cancerous conditions such as uterine fibroids, endometriosis or infections.

    A hysterectomyin which the uterus is removed may or may not include a bilateral oophorectomy, depending on the case. If the ovaries are not removed, a hysterectomy does not usually lead to menopause and the ovaries usually remain functional.

    Other operations in which both ovaries can be removed are abdominal resection for colon and rectal cancer and the total pelvic exenteration for recurrent cervical cancer.

    For the abdominal resection usually involves removing the lower colon and rectum. However, the surgeon can also remove part or all of the uterus as well as the ovaries and posterior vaginal wall.

    With the total pelvic exenteration the surgeon removes most of the pelvic organs, including the uterus, cervix, ovaries, fallopian tubes, vagina, bladder, urethra and part of the rectum.

    In addition, medical treatments such as chemotherapy and pelvic radiation can damage the ovaries and induce menopause, although this is not the case for all women who undergo these treatments.

    As a woman, you should be aware that the effects of these medical interventions on the menopause can vary from woman to woman and do not always lead to permanent damage or induced menopause.

    Improve your mood: 10 tips to beat the blues

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    A depressed mood can be a difficult mental illness to overcome, but there are ways you can develop at home to beat the blues and improve your mental wellbeing. Whether it's checking your vitamin D levels or getting creative, here are 10 effective tips to help you improve your mood and thrive.

    Check your vitamin D level

    Low vitamin D levels can lead to tiredness, weakness and mood swings such as depression. If you feel poorly, you should have your vitamin D level checked. Your doctor can do a blood test to see if you could benefit from vitamin D supplementation.

    Set yourself small goals

    Everything can feel overwhelming when you're struggling with depression. Instead of setting big goals, try breaking things down into smaller, more manageable tasks. Setting SMART goals can help you stay on track and get a sense of accomplishment.

    Eat a healthy diet

    Diet can be a common problem with depressed mood. Make sure you eat a balanced, Mediterranean diet to reduce your risk of depression. Cooking healthy meals can be a challenge when you're feeling depressed. So try simple, stress-free recipes like microwaved salmon with an apple and baby carrots.

    Stay in touch with your loved ones

    Social isolation can increase the risk of depression. It is therefore important for your mental and physical well-being to stay in touch with friends and family. If you can't meet anyone in person, try to keep in touch using technology such as texting or video chatting.

    Spend time in nature

    Spending time outdoors, whether it's in your garden or a nearby park, has been shown to have many positive effects on your mental health. Studies have shown that spending time in green spaces can reduce stress levels, improve mood and increase attention span.

    Keep a diary of gratitude

    Practicing gratitude can improve your mental health and your relationships. Take a few minutes each day to write down the things you are grateful for. This can help you to appreciate the good things in your life, even on difficult days.

    Practice mindfulness

    Mindfulness is an effective way to combat the symptoms of depression. You can try simple meditation techniques that focus on reducing worry and repetitive thoughts. It can also help to visualize a symbol for your depressive symptoms and let it go.

    Exercise regularly

    Exercise can be just as effective as antidepressants in treating depression. When you're feeling low, it can be difficult to start exercising, so start small. Even a short walk outside or a gentle yoga class can improve your mood and boost your physical health.

    Declutter your home

    Having too many things in your home can be stressful and make your life more difficult. Tidying and decluttering can help you gain a sense of control over your environment, reduce stress and overwhelm and make it easier to complete daily tasks. Even small steps, such as throwing away garbage, can make a big difference to your mental wellbeing.

    Get creative

    Art therapy has proven effective as part of a treatment plan for many mental illnesses, including depression. Engage in creative projects that help you express your feelings, structure and give meaning to your day, and give you a sense of accomplishment.

    Remember that a depressed mood can be depression, which is a serious condition that requires professional treatment. But these tips can help boost your mental health and improve your overall well-being. Start with one or two that you like and incorporate them into your daily routine. Over time, you'll find that these small changes add up to a big improvement in your mental health.

    How you can master your menopause and improve your well-being

    Posted on by admin

    As women approach the menopause, they often experience a number of physical and emotional changes. One of the most common symptoms is hot flushes, which can be very disruptive and affect general well-being.

    We all know that the menopause can be a difficult time. One of the most common and frustrating symptoms of the menopause is hot flushes. They may only last a few minutes, but their effects can be felt for much longer, affecting your ability to function and enjoy life.

    Many women even suffer from hot flushes for a year or more, which can have a significant impact on their general well-being. If you regularly struggle with hot flushes and night sweats, this can disrupt your sleep, leaving you feeling tired and exhausted. And did you know that sleep problems have been linked to a higher risk of Alzheimer's disease?

    But it's not all bad news. There are steps you can take to manage your hot flushes and get a grip on your well-being. Find out how here:

    Stay active

    Physical activity is very important during the menopause. Not only does it help you maintain a healthy weight, but it also builds bone density, protects against heart disease and keeps your energy levels high. Regular exercise can even help you sleep better and manage your symptoms better.

    Prioritize self-care

    Make time for activities that make you feel good, such as hobbies or a relaxing bubble bath. Find a calming exercise, such as deep breathing, meditation or yoga, to help you cope with stress and anxiety. Staying in touch with friends and family can also lift your mood and motivate you.

    Reduce hot flushes

    There are many strategies you can use to reduce the intensity and frequency of hot flushes. Talk to your doctor about hormone replacement therapy (HRT) or prescription antidepressants, which can be effective in treating hot flashes. Maintaining a healthy weight and avoiding triggers such as caffeine, alcohol, hot spices and stress can also help.

    Pay attention to your well-being

    Pay attention to how you feel on a daily basis and watch for changes in your mood, stress levels or sleep patterns. If your symptoms are affecting your daily life, it may be time to talk to your doctor about other options.

    Menopause can be challenging, but it's important to remember that you're not alone. By taking care of your physical and mental health, staying active and reducing your hot flushes, you can take control of your wellbeing and enjoy this new phase of life.

    If your symptoms are interfering with your daily life, talk to your doctor. He or she may recommend hormone therapy, alternative treatments, changes in diet and exercise, and other ways to manage vasomotor symptoms to help you feel your best.