Hello guys! How are you? Today I was in the ecological park and I saw two women, in their 50s, talking about menopause.
One complained a lot about the heat she was feeling. Also, she seemed quite irritated, she was saying that her husband didn't understand what she was going through. Well afterwards, I couldn't hear much, I was doing my walk.
That's why I decided to make this video and say that, if you're in menopause, you need to know how to alleviate its symptoms. I know the husband should understand, support, but don't wait for that! Get started now!
With this video, you will learn 7 tips that are essential to reduce the unpleasant symptoms of the dreaded menopause. Menopause, folks, begins when the ovaries decrease production of what, estrogen and another hormone called progesterone. This can happen between the ages of 45 and 55.
But many women can already start to feel this emotional instability, these physical symptoms, which are very uncomfortable from the age of 40 onwards. This ends up reducing women's quality of life. And don't think that these symptoms will disappear after the age of 55, no!
They can persist if you can't handle them properly. You don't need to be afraid of this phase, you need to know what to do to maintain your quality of life! Nowadays, there are several ways to deal with these symptoms and they are simple ways.
So that's why I'm going to talk today about 7 tips for you to reduce menopause symptoms. If you're going through this period or if you know someone who would like to help, stay until the end of the video so you don't miss any of these tips, okay! Then, rotate the vignette!
Doctor Roberto Yano, Cardiologist. Hello heart friends! How are you?
I am Doctor Patrícia Neves Yano, Gynecologist and Obstetrician. Did you know that all the eggs a woman will produce throughout her life originate from the germ cells of the ovary? It's like a reserve that is used from the first menstruation until the last menstruation, when menopause begins.
When this happens, the production of female hormones like estrogen and progesterone decreases a lot, they decrease, and with that, the symptoms of menopause begin to appear. The most common are: heat waves, are hot flashes; skin changes, hair changes. Complaints of irritation, anxiety, emotional instability, which is sadness; and the fat, it starts to be distributed more here in the abdominal region and there may be a loss of bone mass, and so on!
"Wow, doctor! Only bad stuff! " It is true!
That's why it's important that you know that in this new phase, you need to know how to deal with it to continue having self-esteem, to continue having quality of life. When you know what to do, the fear of going there in the climacteric, in menopause, ceases to exist. So let's go to the seven tips to improve these unpleasant symptoms of this new phase!
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There are two new videos a week, very important subjects for you to keep your health up to date! And enjoy and enjoy, it's good! Well, let's go!
Tip number 1: Take care of your mental health. One of the main consequences of reducing estrogen and other hormones in this phase of menopause are mood swings: anxiety, irritability and sadness. And, it's not easy for anyone to know how to deal with all these symptoms!
And mental health can become increasingly damaged if you don't start taking care of yourself. You have several alternatives, you can do yoga, acupuncture, make use of natural medicines, use herbal medicines. In some cases, you can take antidepressant medications in order to improve these mood swings, irritability, sadness; and not with the intention of treating depression, okay.
Another resource you can have right now is talking to your doctor about hormone replacement. Always remembering that all medication must be oriented, indicated and prescribed by your Gynecologist! Don't go using the medicine that the neighbor uses, because it's doing her good!
It can be totally contraindicated for you, ok! It is important, then, at all stages of life to keep your mental health in balance with your physical health. So, you have to exercise at least 150 minutes a week and always maintain a well-balanced diet.
Folks, healthy and active way of life is essential for you to improve these symptoms of hormonal changes. Also, you can have a psychological follow-up and do psychotherapy. This might be a good option for you, okay!
Tip number 2: put more phytoestrogens in your diet. What are phytoestrogens? Have you heard about it?
They are nothing more than plant compounds that have antioxidant action. They are not produced by our body, but they have a very similar action to estrogen, so it simulates the estrogen in our body. He saw it bringing benefits in this climacteric phase.
You can find it in cereals, oilseeds like chestnuts, fruits and vegetables. It's important to keep this diet well varied! As they have a very similar action to estrogen, it will help regulate hormone levels in the woman's body.
With that, the symptoms of menopause there, the hot flashes, changes in sleep, mood, will tend to reduce, okay. So, the foods you can consume are: linseed, peas, chickpeas, sesame, cashews, pistachios, hazelnuts; there are some fruits, strawberries, grapes, apples, carrots, cassava. .
. Chickpeas, I already mentioned, soybeans. .
. If you think it's difficult to include these foods in your routine, or if you are already including them and If you think it's not enough, you can use phytoestrogen capsules. Then you talk to your doctor, okay.
Guys, Clínica Yano is here in Indaiatuba. We are here in the Campinas region, close to several other cities, Itupeva, Sorocaba, Jundiaí, Monte Mor and even São Paulo, okay. The phone and WhatsApp will be here in the description of this video.
Tip number 3: vitamin D. Decreased vitamin D, estrogen production can also affect bone health! And then, she ends up increasing the risk of osteoporosis.
So, in addition to the drop in hormone production, there can also be a decrease in vitamin D, which is considered essential for us to maintain the health of our bones. And she too, the decrease of vitamin D, can lead to a series of complications, from chronic diseases, fractures, reduction of muscle strength. In our organism, vitamin D has a very important function, which is to take care of our bones.
This hormone regulates the amount of calcium and phosphorus and increases their absorption in our intestine. So, the calcium that is carried by the blood ends up being deposited there in our bones. That's why eating well, eating salmon, consuming sardines, tuna, eggs, cheese, mushrooms, beef liver, milk, yogurt, this is very important to increase vitamin d.
And, you have to remember that vitamin d, 90% comes from the sun! So, staying 10 minutes every day, without sunscreen, on a small part of the body, may already be enough, okay. So, every year also remember to do your check-up, to assess the amount of vitamin D and see if you need supplementation, okay.
Tip number 4: move. When the female body begins to undergo hormonal changes, one of the effects of this is a reduction in metabolism. Then what happens to the woman?
Weight gain! What woman wants to gain weight? None!
Apart from the risk of osteoporosis, if you don't move! So, to deal with all of this, it 's vital to perform physical exercise! So, practice physical exercise.
Remember that it releases endorphin, serotonin, dopamine, oxytocin; They are happy hormones! So you have to include it in your routine there, in your day to day life, okay. Apart from the hormonal part, which in addition to you, when you move, you increase your muscle reserve.
We know that from 50 to 90 years of age, we have a 30% loss of muscle mass. So, the sooner you start exercising, the better for you! And we also know that physical exercise reduces by around 40% the risk of a woman in this climacteric phase of having osteoporosis and prevents hypertension, stroke, depression and several other diseases.
So ride a bike, go swimming, go to the gym, run! The important thing is to do some physical exercise. Tip number 5: drink more water, drink less coffee and less alcohol.
We know that coffee is one of the most consumed drinks here in Brazil and in the world! So what does coffee do? Coffee causes vasodilation, this can increase those hot flashes.
So a woman who has 80 episodes of hot flashes in one day can have a lot more than that! So, drink a maximum of three cups of coffee a day, okay. You have to lose moderately, okay.
Another thing, another drink is alcoholic drink, which also has the same effect as coffee, it causes a vessel dilation. So, a woman may have more hot flashes if she consumes alcohol. So, instead of having coffee and alcohol, you'd better drink more water, have some chamomile tea, some mint tea.
Chamomile, for example, makes us much calmer, it reduces these mood swings, especially in menopause, okay. Guys, for those who don't follow me on Instagram, it's @drapatynevesyano. I'll also leave it in the description.
There is a lot of information about women's health, okay. Tip number 6: have fun! We know that doubts and changes during this period can compromise women's health, the personal satisfaction of each woman!
A woman may have a drop in libido, lack of patience, lack of motivation, not wanting to work, reduced self-esteem, several changes occur, okay. So, that's why it's important that you have some leisure, that you have fun, at least once or twice a week! It can be alone, with family, with friends!
Go watch television, go participate in recreational activities, do crafts, go to the movies! What do you do there for fun? Comment here, leave it in the comments!
We know that leisure is essential for you to have what, quality of life! Tip number 7: If necessary, if indicated, do hormone replacement. We know that hormone replacement therapy is a simple and quick way to resolve some symptoms, but it's not always right for you, okay.
It has advantages such as relieving hot flashes, depression, irritability, urinary incontinence, vaginal dryness, but it has many contraindications, so you always have to talk to your doctor, do the annual check-up with your gynecologist, right? You have to, anyway you'll have to have a balanced diet, physical exercise, reduce alcohol consumption, drink more water, right. All these measures and talk to your doctor about hormone replacement.
Invest in yourself, invest in your health! Take care of you! It's a time when you have to take care of yourself!
These tips are not just for women going through menopause, they can be used at all stages of life, that's right. So take care, love yourself! Let's keep this self-esteem high and a great quality of life in this period, which is a period when the woman is already mature and she needs and should take care of herself!
Fine? One kiss, and bye-bye!
