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Premenopause and Perimenopause Choices. Answers, by Dr. Joseph Collins
Answer: Preparing
for an ensuing menopause requires attention to the fact that choices made
years before menopause will determine both the ease of the course, and the
type of menopause a woman will eventually experience. Excessive
alcohol use, or the use of tobacco products, can bring about an earlier and
more uncomfortable menopause. Medications that can lower hormone production
may also bring about an earlier and non-ideal menopause (review the lists of
these drugs in Chapter 10). Since
adrenal recruitment is required for ideal menopause to occur, the health of
the adrenal glands needs to become a greater focus in women's health. Stress
- no matter what kind, or where it comes from - can have adverse effects on
the normal production of hormones. Consider this; under increased stress the
body will make more cortisol so that the body can
tolerate the stress. The hormone-making pathway (steroidogenic pathway) that
makes this needed boost in cortisol is the same
pathway that makes the "sex hormones" (estrogens, progesterone and
testosterone). Under stress there will be increased cortisol
at the expense of the sex hormones. Stress
management techniques such as relaxation exercises, meditation, prayer, yoga,
exercise and play, all can help diminish the degree to which stress can
impact onset and severity of menopause. This often comes down to adding
healthy recreation back into your life. Exercise in and of itself can bring
about a more favorable perimenopause and menopause. It's
interesting to note that moderate exercise will actually increase sex hormone
production. But avoid extremes. Excessive exercise has been shown to decrease
sex hormones in a number of studies. As well as exercise, include relaxation
as part of a healthy life style. And remember that inadequate sleep can also
lower hormones (page 314). Nutrition
supplements should definitely be part of any program aimed at achieving the
ideal menopause (Menopause Type 1). Over two-dozen vitamins and minerals are
required for the production of the sex hormones (see Chapter 12). These
vitamins and minerals are best acquired by using multiple vitamin &
mineral supplements. But supplements will not provide everything a woman
needs to achieve an ideal menopause. A healthy diet - free from the extremes
of severe dieting and binge eating - can increase the opportunity for an
ideal menopause. Diets rich in whole fruits, vegetables, grain and legumes
can provide the wide range of phytoestrogens that make the transition
smoother (pg. 212). Decreased
use, or avoidance, of caffeine may be of additional help in attaining an
ideal menopause. Avoiding caffeine has been associated with decreased hot
flushes, and caffeine will cause the same reaction as stress - increased cortisol. Improving
lifestyle and eating choices is a good idea any time. Undertaking such major
changes as a better diet, starting to exercise, taking new supplements, making time for recreation, quitting smoking and
decreasing alcohol intake take significant effort. Trying to start these
changes while having to deal with menopause symptoms proves to be all the
more difficult. So start making healthy choices now. What choices can a woman make? Begin
a healthy balanced diet now. Use foods and herbs that provide a variety of
phytoestrogens (pg. 212-219) If a woman is smoking, it
is best to quit as soon as possible. Women who use alcohol
should make sure that alcohol is used in moderation. Now
is the time to start on high grade multiple vitamin-mineral supplements that
provide all needed nutrient (see Chapter Eleven). |
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Begin regular physical activity now. It will be more
difficult to start an exercise program if fatigue comes on with menopause.
Regular exercise will actually
decrease the chances of having fatigue during menopause. Make life choices
that allow time for relaxation and proper management of stress as early as
possible in life. It is always easier to keep healthy habits than it is to
start them. If a premenopausal woman of any age is
already experiencing fatigue or decreased ability to tolerate stress, now is
the time to consider using adaptogens to strengthen the adrenal glands. |
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Consider
consulting with a healthcare professional experienced in adrenal health, such
as a Naturopathic Physician, a Chiropractic Physician who practices
nutritional medicine, or a Holistic Medical Doctor. Also consider using
adaptogenic herbs (pg 227). If a premenopausal woman of any age is experiencing PMS, she
should seek out a healthcare professionals to assist
her in achieving balance and relief as soon as possible. Treating the
symptoms of PMS does not restore balance. Women who experience premenopausal PMS often experience a more difficult and
unbalanced menopause. It's
important to realize that the choices listed above each have the ability to
decrease symptoms, and reverse health risks, in women who have already
entered menopause. Making these choices years, or decades, before the onset
of menopause can provide a greater opportunity of attaining the ideal
menopause. Dr. Joseph J. Collins
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YourMenopauseType.com, Inc. |
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