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The diagnosis of menopause is made after periods have stopped for at least 1 year after the age of 40 due to reducing ovarian activity.The age span can vary between 45 to 55 and the median age is 52 years.Menopause occurring before the age of 40 is premature and one needs to consult a Gynaecologist.
The time span for several months to several years leading to menopause is called perimenopause.The periods during this time may become irregular and the patient may experience hot flushes, night sweats, anxiety, mood swings etc; 30-60% of women may experience emotional symptoms at this time. The major symptoms include:
- Hot Flushes and Night seats
- Vaginal dryness
- Tiredness and sleep disturbances
- Mood swings and lack of concentration
- Loss of interest in having sex
Every woman experiences menopause differently. A few will have a combination of different mild symptoms while others will have more severe symptoms.Some women choose to go through menopause without any treatment whereas others prefer to have hormonal or non-hormonal medications to help control their symptoms.
However it is important to consult a Gynaecologist as irregular periods and other symptoms may be due to other pathologies and may need investigating.
A healthy lifestyle is very important during this time to maintain good bone health and general health.Regular aerobic exercises like swimming, jogging, brisk walking and in general maintaining an active lifestyle and maintaining an optimal body mass index is very important and helps in preventing osteoporosis, heart disease etc;
- Low-intensity exercises such as yoga may help to reduce hot flushes and boost general well-being.
- Reducing intake of tea/coffee/ caffeinated drinks will help reduce hot flushes and night sweats.
- Vaginal lubricants and moisturisers help in reducing vaginal dryness during intercourse.
- Also equally important is having a diet rich in Calcium, proteins and low in fat and refined carbohydrates like sweets and junk foods.
- Soya-based foods like soya beans, chickpeas, peas are rich is phytoestrogens nad may help in reducing perimenopausal/ menopausal symptoms.
- Getting an annual health check up done helps in identifying risks earlier and taking appropriate actions earlier on.
- Women should have regular PAP smears, BP check, Mammograms, Lipid profile done and other tests if clinically indicated.
Finally, it is best to consult a Gynaecologist if a woman is having any perimenopausal or menopausal symptoms so that appropriate treatment can be instituted.
I know I overeat at meals, but I can't help it. If I limit my portions, I'm hungry an hour later. How can I avoid overeating and have better control of my appetite? (I'm 5'6" and weigh more than 220 pounds.)
I am 31 yr old male, I experience a soaring effect in my throat past 10 years. Usually it increases and some time reduces. It have some irritation and a sensation of some thick fluid releasing. In fact this thick fluid often released from inner part of nose and throat with lot of uneasiness. Please help to get rid of this.
I am 19. My penis is slightly tilted toward right side. I have to make it straight. What to do? How can I light the colour of my penis?
I am a 21 year old adult. I wanted to ask what are the benefits of using whey protein and what are its side effects. And if I consume whey protein how much quantity should I take? please ans in grams how much should I take whey protein ?
As you know I have tb I am playing cricket from last 3 days and me legs and hands are paining and back as well so in Tb can we play cricket or other physical games?
I couldn't sleep from last two days. haven't digest food, suffer from stomach pain, How to get sleep, may I take tablet? If it is what is the tablet name please give description for this.
I have a acidity problem from last 4 year even I cannot digest food properly and can not go fresh properly. From this I also have breathing problem.
Ideal south Indian diet plan for weight loss:
Have a glass of warm water with a dash of lemon. And afterward, you can take a cup of tea but without any sugar in it. You can have 2 marie biscuits. Your total calorie intake till now will be 91.
Having same breakfast daily could be quite boring. So here are 2 ideas for breakfast.
First is to have an omelet made of 2 egg whites along with 2 slices of brown bread. Total - 250 calories.
Or you can have 2 sprouts dosas with a cup of onion and tomato chutney. Total calories -220.
Mid morning snack:
It is best to have a cup of green tea and a bowl full of fresh fruits. Total - 40 calories.
You can have brown rice vegetable pulao, raita of cucumber and onion and mixed veggies salad. Total calories -305.
Another option for lunch is to have sambar, lady finger veg, 3 medium sized ragi balls, and salad.
You can either have coffee or green tea but make sure not to include sugar in it. Additionally, you should have some sprouted green gram sundal. Total - 105 calories.
Dinner should be a light meal. So make sure not to eat too much. You can have a veggies salad along with 1 medium bowl of thayir pachadi and millet khichadi. Total calories count - 335
You can have a cup of milk and 4 soaked almonds. Total - 95 calories.
The entire diet plans given above counts for 1191 calories which are sufficient enough for a day. If you consume more calories then you will probably be gaining weight instead of losing. So try to stick with this plan.
Before you begin with the diet plan, make sure to include exercising in your routine too. It is essential to have at least 35 minutes workout daily to keep your body fit and healthy. Only eating healthy food is not sufficient to lose weight. You can include anything that you find interesting in your workout regime like walking, jogging, swimming, skating etc.