Menopause or cessation of menstruation in women is a time of physical, mental and social changes. These changes can affect the quality of life. Therefore, learning about menopause in order to adapt to these changes is important to help menopausal women take care of themselves and improve their quality of life.
Let’s get to know ” menopause “
Menopause, as defined by the World Health Organization, means the age when menstruation ceases permanently due to the cessation of ovaries and the cessation of reproductive ability. It is usually counted when menstruation has not occurred continuously for 12 months or 1 year. For Thai women, the average age of menopause is approximately 48 years old.
Symptoms of menopause
Each menopausal woman may experience menopausal symptoms to varying degrees, ranging from none to severe and affecting daily life.
Anyone who has chills and hot flashes, which are one of the symptoms of menopause, and is currently experiencing these symptoms or is about to enter menopause, โปรโมชั่น ufabet come learn how to act to stop these symptoms.
Menopause, or what we call menopause, occurs when menstruation stops or around the age of 40-45. During this time, there are often physical and mental changes, but the most common symptoms include hot flashes, which are sudden chills, mostly in the upper part of the body. Sometimes the face is red and sweats, followed by chills. Some people have frequent nighttime waking up soaked in sweat.
-Body weight exercises
Doing weight-bearing exercises, such as running, weight lifting, or brisk walking, for 15-20 minutes a day can help reduce depression and hot flashes because it stimulates the body to release endorphins. It can also reduce the risk of heart disease and osteoporosis.
-Practice yoga and meditation
Practicing yoga, meditation, or other relaxation techniques can help treat depression, mood swings, and prevent hot flashes.
-Wear light clothing and stay in a cool place.
Wear light clothing and stay in a cool place because hot weather can easily cause hot flashes. You should take a cold shower before going to bed and use a thin blanket to help reduce hot flashes.
-Get some gentle morning sunlight.
Get some gentle morning sunlight to ensure your body gets enough vitamin D to help absorb calcium.
-Avoid toxic foods and spicy foods.
Avoid toxic foods such as coffee, alcoholic beverages, wine, chocolate, cheese, and spicy foods, as they can further trigger hot flashes.