Menopause – Symptoms & Coping Techniques

Gynecologist Virginia Beach - Menopause
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Menopause is different for every woman. Some experience uncomfortable symptoms while others have few discomforts.

Here are some helpful tips on coping with menopausal symptoms:

Hot Flashes:
Common triggers include stress, alchohol, spicy foods, caffeine, cigarette smoke & heat. Daily exercise can help, walking, swimming, dancing & bicycling are all good choices. Deep slow abdominal breathing (6-9 per minute) is also helpful.

Insomnia:
Keeping rooms cool at night will help prevent night sweats. Avoid sleeping pills if possible, a warm shower at bedtime and eating milk products during the night can help.

The Dreaded Mood Swings, fears & Depression:
Practicing self-calming skills such as yoga, meditation or slow, deep breathing. Find a creative outlet that fosters a sense of achievement

Painful Intercourse:
Vaginal water-based moisturizing lotions or lubricants can help during intercourse. Have you heard about the FDA Approved ‘Mona Lisa Touch‘ Laser For Vaginal Dryness Caused By Vaginal Atrophy? Talk to your Doctor and see if this is the right choice for you.

Osteoporosis:

Calcium can slow bone loss and may decrease fractures. Consume 1,500 milligrams of calcium a day. Good sources of calcium are calcium supplements such as Tums; fruit juices and breads; low-fat dairy products; green leafy vegetables such as broccoli, kale and spinach greens; almonds; and soy milk.Vitamin D aids in the absorption of calcium and stimulates bone formation. Consume 800 to 1,000 IUs of vitamin D3 a day to up to 2,000 IU daily.Eat foods low in sodium, low in animal protein and low in caffeine.  Bone mass is built before menopause as a result of exercise, diet and genetics. Exercises that increase bone mass make the muscles work against gravity. Walking and muscle-building exercises may reduce bone loss and fractures and improve balance.

Heart Disease:

Eating a variety of vegetables, fruits, and whole grains, including soy food can help. Limit your salt intake, cholesterol and fat, especially animal fat.  Maintain a healthy weight, follow your healthcare providers instructions for controlling high blood pressure, diabetes and cholesterol.

For more information, Visit Dr. Margie Corney

How to Control Belly Fat

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Everyone has some form of belly fat at one point or another, yes  Medical Weight Loss Chesapeakeeven if you’re thin with very defined abs! A certain amount of fat is normal. An expanding waistline however can indicate a bigger issue beneath the surface, so take note.

Are you carrying more weight around the middle than you used to? It’s possible you could be dealing with visceral fat located deep inside around your organs. This type of fat is intended for cushioning, but when it starts to build up it can lead to all sort of medical problems such as diabetes, heart disease and more.

If you are wondering what causes visceral? Although diet is most definitely a factor it’s not all about greasy foods and decant chocolate shakes. Genetics and activity levels play a significant role. Inactivity is a top contender in excess visceral fat.

So how do you keep the visceral fat away you ask? Here are just a few tips!

  1. Get up and get moving! Increasing your activity level is the absolute best way to both lose that pesky pooch and make sure you’re staying healthy. Spending more time on the couch instead of the treadmill makes it difficult to get into the exercise mentality. There are other ways to increase your activity level though that don’t involve rigorous exercising like aerobics or hitting the gym. Just walking at a brisk pace for 30 minutes a day, 5 days a week will do wonder for your health and help reduce fat.
  2. Stress. While everyone deals with every day stress there are things that can make dealing with stress more difficult, like dealing with weight gain due to poor diet or lack of exercise, this can add to your stress level, which starts a viscous cycle feeding back into your weight gain. Exercising to increase endorphin’s and unwind and incorporating more relaxation techniques into your routine is very good for your body and mind
  3. Eating better will help. There aren’t any miracle diets that will help with visceral and belly fat, being mindful of your diet will help your overall health while reducing fat. Increasing your fiber intake will help a great deal. Studies show that people with good fiber intake tend to have less belly fat.
  4. Getting the proper about of sleep.  Your sleep habits affect your weight, did you know that? Research has shown that people who get an average of 6-7 hours of sleep a night have less visceral fat than people who get more or less. Make sure you’re getting enough rest.

Following these simple tips will get you on your way to slimming down stubborn belly fat and living a better healthier life. For more advice or to speak with a nutrition expert about your options, contact us today!