How to manage sleep and health during menopause

There is a natural decline in reproductive hormones when a woman reaches her 40 and 50’s. Menopause is signalled by 12 months since last menstruation. When a woman goes through menopause, she faces some health and sleep changes. It starts in the late 40s or early 50s and lasts for a couple of years. More than 70 per cent of women experience menopause symptoms like mood swings, hot flushes, tiredness, irritability, and night sweats. Also, women going through menopause are vulnerable to diseases like obesity, osteoporosis, diabetes and heart disease. A Dr. suggests ways to deal with these problems and how to start reinforcing some health and sleep changes.

Here are some areas where you should pay extra attention:

• Prepare a menstrual calendar for determining what is normal and what is not. If you see any abnormal bleeding, refer to a doctor immediately.
• Menopause makes you vulnerable to osteoporosis. Try some bone-strengthening exercises.
• If you don’t pay attention to your diet and exercise, you will see abdomen fat gain around menopause. This extra weight around your abdomen increases the risk of heart disease.
• Urinary incontinence is common during menopause. You can try Kegel or pelvic floor muscle exercises for improving this. This includes contracting and relaxing muscles controlling urine flow.
• Avoid stress, smoking, and overexposure to sunlight. This will help you maintain healthy skin. Also, drink lots of water, get adequate sleep, exercise properly, and avoid soapy, hot showers.
• You need to maintain good oral hygiene. Brush and floss daily. Make regular visits to the dentist and get professional dental cleaning at least twice a year. Studies have shown that gum disease can increase the risk of heart disease.
• Apart from the above-mentioned, you should manage your blood pressure, cholesterol, reduce stress, improve nutrition, maintain a healthy weight, and try to prevent diabetes.

Relaxation Techniques: - Deep breathing, meditation, yoga, rhythmic exercise and other activities that reduce stress.
Apart from these health issues, menopause can also cause sleep problems. Some women try Hormone Replacement Therapy (HRT) for treating these symptoms once consulting your doctor.
Remember to consult your doctor before taking any medications. Apart from the medications, you can try the following to help you stay cool at night and sleep better:

• Wear loose clothes preferably made of natural fibres. Cotton is the recommended clothing.
• Make sure that your room is ventilated properly so that it remains cool.
• Do not eat foods that can cause sweating, especially just before going to bed.
• Follow a regular bedtime routine.
• Exercise daily but not before going to bed.
• Avoid caffeine.
• Don’t take naps during the daytime.
• Ask your doctor to prescribe some sleeping medications.
• Empty your bladder before going to sleep.

There are some alternative treatment options. For example, you can try soy products like soybeans and tofu. These contain phytoestrogen, a plant hormone that is like a weak estrogen. Research has shown that soy products can reduce hot flashes. More research needs to be done in this.
It is important to remember that menopause is a natural stage of a woman’s life. It's a time where there are different health risks. It is important to take the right steps for protecting their health. But with a little focus on your sleep and overall health can help you survive the menopause smoothly.

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Pelvic Pain That Women Should Never Ignore

For women, weird pains in the pelvic region are easily dismissed as just cramps or normal women’s stuff, but when it keeps occurring, it might be time to get it checked out.
While appendicitis or complications from a pregnancy can cause pelvic pain, their symptoms are typically more pronounced and a lot easier to pinpoint. There are a number of organs located in the pelvic region that can be linked to a variety of ailments.
If you’ve been struggling with intermittent or ongoing pelvic pain, one of the following conditions could be the culprit.

 

Endometriosis

Pain associated with endometriosis is usually more intense during menstruation, but for some women, it occurs at any time. Endometriosis occurs when tissue starts to grow outside of the uterus’s lining into other parts of the body, including the ovaries, bladder, or fallopian tubes.
Women who suffer from this condition describe debilitating pain that feels like stabbing, crushing, or unbearable cramps. Pain might also be felt during intercourse.
Cysts
Your body produces an ovarian cyst during the normal stages of menstruation and ovulation. When a woman ovulates, they might feel some pain. However, there are other types of ovarian cysts that can grow within the ovaries and cause pain, discomfort, or dysfunction in the reproductive system.
These cysts will either disappear on their own, or might need to be surgically removed.
UTI
A urinary tract infection is one of the most common causes of pelvic pain in women. It might or might not be accompanied by other symptoms such as pain when urinating, an excessive urge to urinate, cloudy urine, or fever.
Fibroids
Though usually benign, fibroid tumors can grow so big that they cause pelvic pain and pressure, abnormal bleeding, or leg pain. Pain from fibroids may come and go or be consistent, and can become more noticeable after sex, exercise, menstruation, or a bowel movement.
Treatment might involve pain relief medication or surgery.

STIs

Sexually transmitted infections can cause the pelvic area to become inflamed unless they are treated quickly. Chlamydia and gonorrhea are usually the main culprits behind pelvic pain, but other non-sexual infections can also lead to pelvic inflammation and pain. All require medical treatment to resolve.
Interstitial Cystitis
In layman’s terms, this condition causes inflammation in the bladder, with no infection being present most of the time. The pain can be excruciating and last for weeks or months at a time, or it can be intermittent, feeling like pressure or a small bout of pain.
Symptoms might be mild or resemble those of a UTI. Women might also feel pain before urinating or after intercourse. Treatment usually entails medication, surgery, or physical therapy.
Kidney Stones
Women might also have pelvic pain thanks to kidney stones. When a crystallized stone travels from the kidney through the urinary tract, it can cause problems while trying to pass. The pain that occurs might be sharp and last for hours, or might be accompanied by back pain.
If you have this type of pain, or a fever, red urine, or painful urination, seek medical attention as soon as possible.

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Everything one should know about Pap smear test and cervical cancer

Smear tests can save lives by detecting abnormal cells which could indicate the presence of cancer cells – yet one in four women are not attending their appointments when invited by their GP.
Now better known as Cervical Screening Tests, the doctors estimates that a smear test can prevent 75% of cervical cancers from developing.

While cervical cancer is still relatively rare, it is crucial symptoms are caught early to make sure effective treatment can be given.
Around five million women are invited to a smear test every year and while it is personal choice to attend, it can save lives. It really is essential you attend a smear test when invited.

Here’s all you need to know about what a smear test is, how to book one, what to expect and when you are likely to get your results:

What is a smear test?

Smear tests are not tests to find cancer, rather they detect abnormal cells, which could indicate the presence of cancer cells.
Around 90% of tests come back clear – and even if abnormal cells are detected, this doesn’t necessarily mean you have cervical cancer.
The few cases where cancer might be present will be referred for a colposcopy.
 

What age should you start having smear tests and how do I get an appointment?

Women aged between 25 and 64 and registered with a GP are automatically invited for a cervical screening.
To book an appointment contact your local GP surgery or sexual health clinic.
It is also possible to get a check for the HPV virus

How often should I have a smear test?

After your first appointment, a letter will be sent inviting you to your next appointment. The letters are sent regularly, as follows:
Women aged 25 to 49 – every 3 years Women aged 50 to 64 – every 5 years Women over 65 – only women who have not been screened since they turned 50 will be screened, or those who have recently had abnormal test results.
If you haven’t responded to an invitation, your GP should invite you to one again next time you see them.
If you’ve moved house and not updated your address with your GP, you should tell them as soon as possible so that letters can be sent to your new home.

What happens during a smear test?

The nurse should explain what they’re about to do, and allow time for you to ask questions or raise any concerns.
You will be asked to undress from the waist down, then lie on your back on an examination bed, with your legs bent up.
The nurse will place a paper sheet over the lower half of your body.
An instrument called a speculum will then be placed into your vagina, and gently opened inside. This allows the nurse to see your cervix. Sometimes lubricant is used on the speculum, which allows for easier insertion.
A sample of cells is taken from the cervix with a specially designed brush.
The nurse will take this sample from the area of the cervix called the transformation zone. The sample is placed in a vial of liquid to help preserve them – they are then looked at in a laboratory to check for any abnormalities.

What is cervical cancer?

Around 3,000 women are diagnosed with cervical cancer in the UK every year. and it is thought to be the most common cancer in women aged 35 and under human papillomavirus (HPV).
HPV is a very common virus transmitted through skin to skin contact in the genital area.
It is believed that as many 80% of sexually active adults will be infected with some form of HPV infection in their lifetime, according to Dr.
However, having the HPV virus does not necessary mean getting cervical cancer. While HPV is commons, cervical cancer is still rare.

Symptoms of Cervical Cancer

 Abnormal bleeding: during or after sexual intercourse, or between periods

• Post menopausal bleeding: if you are not on hormone replacement therapy (HRT) or have stopped it for six weeks or more
• Unusual vaginal discharge
• Discomfort or pain during sexual intercourse
• Lower back pain.

• Abnormal bleeding: during or after sexual intercourse, or between periods
• Post menopausal bleeding: if you are not on hormone replacement therapy (HRT) or have stopped it for six weeks or more
• Unusual vaginal discharge
• Discomfort or pain during sexual intercourse
• Lower back pain.

Why are smear tests only offered to women aged 25 and over?

A Dr. said: ‘The cervical screening programme does not screen women under the age of 25.
‘Cervical cancer in women below this age is very rare.
‘Younger women often undergo natural and harmless changes in the cervix that screening would identify as cervical abnormalities, and in most cases these abnormalities resolve themselves without any need for treatment.’

Are there any exceptions to this rule?

According to guidelines, a referral for women outside the age restrictions who is suspected to have cervical cancer would be considered if they were examined and the appearance of their cervix was consistent with cervical cancer.
To meet this criteria, the cervix would have characteristics that could be caused by many things, including cancer.
If such a referral were carried out, the woman would receive an appointment within two weeks.

Why do women over the age of 64 no longer need smear tests?

Women who have had normal smears until this age are very unlikely to develop cervical cancer at this stage.
At this age, minor changes due to low hormone levels can be found, which could lead to unnecessary further investigations.
Although older women can get cervical cancer, it’s often in women who haven’t had a screening before, or who haven’t had enough in the past.
Any unusual bleeding or discharge should be reported to your GP, even if all of your past smear tests have come out normal.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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