{"id":4593,"date":"2021-02-11T13:31:18","date_gmt":"2021-02-11T12:31:18","guid":{"rendered":"https:\/\/psychosomatic-osteopathy.com\/menopause\/"},"modified":"2021-02-11T13:31:18","modified_gmt":"2021-02-11T12:31:18","slug":"menopause","status":"publish","type":"post","link":"https:\/\/psychosomatic-osteopathy.com\/en\/menopause\/","title":{"rendered":"Menopause"},"content":{"rendered":"<p>During menopause, a variety of symptoms can occur due to declining estrogen production: hot flashes and night sweats, sleep disturbances and fatigue, headaches, migraines, mucosal atrophy with vaginal dryness, painful intercourse and incontinence problems, and intermenstrual bleeding, as well as joint pain. Skin elasticity, thickness, and moisture decrease, while wrinkle formation and weight increase. What can you do? First, it is very important to realize: menopause is not a disease! It is a phase of life and part of life, like other phases. And you can actually do an astonishing amount to alleviate possible symptoms. Menopausal symptoms:   <\/p>\n<ul>\n<li style=\"font-weight: 400\">Be physically active: A lot of physical activity can alleviate menopausal symptoms (D\u0105browska-Galas et al. 2019, Sternfeld et al. 2013), e.g., reduce stress levels, anxiety, stress, and depression (Nelson et al. 2008) and improve vitality and mental health (D\u0105browska et al. 2016). High-intensity interval training is also an alternative time-efficient protocol (Maillard et al. 2016, Nunes et al. 2019). <\/li>\n<li style=\"font-weight: 400\">Sitting breaks: Reducing sitting time actually shows a huge effect. Compared to postmenopausal women with high sitting times, individuals with low sitting times had a 51% and 48% lower risk of overall and cancer mortality, respectively. Reducing sitting also led to a 29% protective rate for overall mortality and 27% for cancer mortality (Lee et al. 2016). The risk of colon cancer also decreases (Gorczyca et al. 2018).   <\/li>\n<li style=\"font-weight: 400\">Mediterranean diet: a lot of vegetables, olive oil, and seafood acts prophylactically and improves numerous possible symptoms (Cano et al. 2020, Flor-Alemany et al. 2020, Herber-Gast et al. 2013, Say\u00f3n-Orea et al. 2015).<\/li>\n<li style=\"font-weight: 400\">Less is more: Limit your calorie intake and improve not only your weight (Chopra et al. 2019) but also hot flashes or night sweats (Kroenke et al. 2012, Thurston et al. 2015).<\/li>\n<li style=\"font-weight: 400\">Intermittent fasting (IF) is able to improve women&#8217;s reproductive and mental health. It also prevents cancer and musculoskeletal diseases, which are common in middle-aged women (Nair et al. 2016). For those who find it difficult to establish and maintain a calorie-reduced diet, IF offers an equally effective strategy for weight loss (Rynders et al. 2019). A detailed guide and further <strong><a href=\"https:\/\/psychosomatic-osteopathy.com\/en\/intermittent-fasting-if\/\" target=\"_blank\" rel=\"noopener\">information can be found in this article here.<\/a><\/strong>   <\/li>\n<\/ul>\n<p>In an animal model, intermittent fasting was able to reduce skin temperature and fat mass, as well as improve glucose tolerance. Thus, it may be able to prevent metabolic diseases associated with menopause. Memory loss can also be prevented by IF (Shin et al. 2018)  <\/p>\n<ul>\n<li style=\"font-weight: 400\">Probiotics alleviate menopausal symptoms (Lim et al. 2020, Vieira et al. 2017)<\/li>\n<li style=\"font-weight: 400\">Vaginal probiotics: A dysfunctional vaginal microbiome can promote vulvovaginal atrophy and vaginal dryness during menopause, thereby also affecting sexuality. Hormone replacement therapy can positively influence the microbiome and thus alleviate vaginal symptoms. The results of studies on oral and vaginal probiotics in menopause and the vaginal microbiome are also promising (Muhleisen et al. 2016).  <\/li>\n<li style=\"font-weight: 400\">Vitamins and more: Address deficiencies of polyphenols like resveratrol, B-complex vitamins (especially B6, B12, B2, folic acid), and supplement with vitamin C and D if necessary (Milart et al. 2018).<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>During menopause, a variety of symptoms can occur due to declining estrogen production: hot flashes and night sweats, sleep disturbances and fatigue, headaches, migraines, mucosal atrophy with vaginal dryness,<\/p>\n","protected":false},"author":3,"featured_media":2514,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","iawp_total_views":0,"footnotes":""},"categories":[110],"tags":[],"themenbereich":[],"class_list":["post-4593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-prevention"],"acf":[],"_links":{"self":[{"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/posts\/4593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/comments?post=4593"}],"version-history":[{"count":0,"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/posts\/4593\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/media\/2514"}],"wp:attachment":[{"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/media?parent=4593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/categories?post=4593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/tags?post=4593"},{"taxonomy":"themenbereich","embeddable":true,"href":"https:\/\/psychosomatic-osteopathy.com\/en\/wp-json\/wp\/v2\/themenbereich?post=4593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}