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14 Early Signs of Menopause

14 Early Signs of Menopause

Women have to go through a transformative phase known as menopause. This is when the body undergoes significant changes due to fluctuations in reproductive hormones, marking the end of fertility. While menopause is a natural and inevitable change, the early signs can vary from one person to another. Recognizing the subtle signs can help one prepare themselves to navigate this phase with ease and get the support and care they need.

Irregular periods
One of the earliest signs of menopause is the sudden onset of irregular periods. In the early stages of menopause, one can observe that their periods are either becoming increasingly irregular or light. The length of the cycles may also be affected and can get shorter or longer. In some women, the gap between two consecutive periods might be as long as a couple of months. The changes in the production of hormones, particularly estrogen and progesterone, are responsible for irregular periods.

Hot flashes and night sweats
Another common symptom of menopause is the onset of hot flashes and night sweats. The symptoms are characterized as a sudden sensation of intense heat, often accompanied by signs like flushing of the face, rapid heartbeat, and sweating. Night sweats can be considered a type of hot flash that usually occurs when sleeping. These symptoms can disrupt sleep and lead to increased irritability and fatigue. Hot flashes and night sweats are triggered by hormonal changes and can vary in frequency and intensity.

Difficulty sleeping
Many going through menopause experience disrupted sleep due to hormonal fluctuations. One may find it difficult to fall asleep or may frequently wake up during the night or early morning. This leads to sleep deprivation, inconsistent sleep schedule, poor quality of sleep, and daytime fatigue. Creating a calming bedtime routine, maintaining a consistent sleep schedule, and creating a sleep-friendly environment can help improve sleep quality.

Vaginal dryness
Estrogen plays a crucial role in maintaining a healthy body and mind. Changes in the level of estrogen in the body can cause itching and dryness in the vagina, leading to discomfort during sexual activity. Decreased estrogen levels in the body also cause changes in the thickness of vaginal tissue. It can further cause pain during intercourse. Using water-based lubricants and moisturizers while engaging in sexual activity can help alleviate symptoms and maintain sexual function.

Changes in skin and hair
Menopause can have noticeable effects on the skin and hair. The decreased estrogen levels in the body lead to dry skin, wrinkles, and reduced skin elasticity. One may also experience acne breakouts and increased skin sensitivity. Dry, thinning, and brittle hair is also a common early sign of menopause. Maintaining a healthy skincare routine, protecting the skin from sun damage, and using gentle hair care products can help minimize the intensity of symptoms.

Mood swings and irritability
The mood is greatly influenced by hormonal fluctuations, which can cause increased emotional sensitivity and irritability. Mood swings can be attributed to the change in levels of estrogen and progesterone. To get a better handle on these changes, one should take up breathing exercises and mindfulness. Seeking emotional and mental health support can also help one deal with the changes.

Anxiety and depression
Menopause brings with it an increased risk of developing depression or anxiety disorders. Some may find it difficult to cope with all the changes in this phase. One might feel overwhelmed by changes in self-perception, the effects of aging, and personal circumstances. Here, one should seek professional help or emotional support from family and friends when feeling anxious. Maintaining social connections, engaging in regular physical activity, and practicing relaxation techniques to relieve stress can also help.

Cognitive changes
Menopause fog is used to refer to cognitive changes some women face in the menopausal stage. For some, this might continue even after menopause. Here, early signs of menopause include difficulty concentrating and increased forgetfulness. Hormonal fluctuations, sleep disturbances, and stress can all contribute to these cognitive changes. It is important to engage in mentally stimulating activities to slow down the progression of this symptom. It is equally essential to follow a balanced meal plan and a consistent sleep schedule.

Fatigue
The disturbance in sleep, fluctuation in hormonal levels, and the overall impact of menopause on their physical and mental well-being can lead to a decline in energy levels. This contributes to one feeling constantly exhausted even after taking up non-strenuous tasks. Regular exercise, balanced meals, adequate sleep, and stress management can help one improve energy levels and combat fatigue.

Changes in libido
Fluctuating hormone levels during menopause can affect the sex drive. Some women may experience a decrease in libido or changes in sexual desire due to hormonal imbalance, vaginal dryness, or emotional factors. Open communication with a partner and exploring new ways of intimacy can help one address such concerns.

Problems with urination
Some women dealing with menopause may experience increased frequency of urination, urgency, and occasional leakage. These changes are often caused by the thinning of urethral tissues and the weakening of pelvic floor muscles due to hormonal changes. Practicing pelvic floor exercises (Kegels), maintaining healthy fluid intake, and seeking professional advice for persistent symptoms can help one manage urinary concerns.

Joint and muscle discomfort
One may experience joint and muscle discomfort during menopause, as estrogen plays a key role in maintaining bone and joint health. Changes in its production can lead to increased joint stiffness and susceptibility to osteoarthritis and aches. Taking up regular exercise and joint-friendly activities like yoga or swimming can alleviate discomfort and improve joint health.

Digestive issues
Menopause can bring about changes in digestion, making one experience bloating, indigestion, and changes in bowel movements. Hormonal fluctuations and decreased estrogen levels can also affect metabolism. Choosing balanced meals, having fiber-rich foods, staying hydrated, and managing stress can help promote healthy digestion.

Headaches
Some may experience an increase in headaches or migraines due to hormonal fluctuations when dealing with menopause. Here, one should practice relaxation techniques, manage stress, identify and avoid triggers, and seek medical assistance advice for severe headaches.

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Migraine is a prevalent health condition in which a person experiences severe headaches, usually on one side of the head. There may also be other symptoms like sensitivity to light, tiredness, and nausea, which can last a few hours to two days. The ailment is triggered due to stress, certain foods, and other factors. While there is no cure for migraines, the following tips can help manage the symptoms effectively: Use the correct treatment options There are several treatments for migraines, but it is essential to choose the correct one after consulting a doctor. The popular options include: Nurtec ODT Nurtec ODT is an oral treatment that can help alleviate symptoms like headaches, pain, nausea, and sensitivity to light in adults. One can use Nurtec ODT on alternate days or as the doctor recommends. Its side effects include allergic reactions, trouble breathing, and rash. UBRELVY It is a fast-acting treatment option that blocks a specific protein in the body known to induce migraine attacks. One can consult a doctor to determine the dosage according to their condition. The most common side effects of UBRELVY are nausea and sleepiness. Excedrin Excedrin is suitable for temporary relief from migraine headaches. It can also treat aches caused by other factors, such as arthritis and toothaches.
Foods to be avoided by diabetes patients

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Food gets broken down into glucose by the body to release energy for its functioning. Most meal plans combine fats, proteins, sugars, and other essential carbohydrates vital for healthy growth and organ function. However, people with diabetes should be careful about seemingly healthy foods as it can trigger a spike in their blood glucose levels. Here are different foods that are bad for diabetes and should not be eaten regularly: Various foods that are bad for diabetes patients Fruit juices and other drinks Sugar consumption via beverages can spike insulin levels drastically. Did you know that lots of seemingly healthy store-bought fruit smoothies, sports drinks, bottled juices, and sodas can spike blood sugar levels too? Also, natural fruit juices are not necessarily a healthy option as they are high in fructose. Aside from this, cola, iced tea, lemonade, and other flavored beverages are excessively high in carbs, sugar, and fructose. Their regular consumption can trigger insulin resistance, forcing healthy cells to reject insulin and extract glucose for energy. Another crucial thing to remember is to avoid any type of spirit if you have diabetes. These contain empty calories and can worsen the condition significantly. Cereals, yogurt, and dried fruits Daily breakfast cereals are fortified with essential vitamins and nutrients that make up for a wholesome meal.
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Certain foods that are healthy for us may be beneficial for your cat. As a responsible cat parent, it is essential to be aware of the foods and their sources before slipping a morsel from your plate into your pet’s bowl. Ingestion of toxic foods can adversely affect the cat’s digestive system. Hence, it is advised to consult a vet for recommendations. Here is a list of human foods that are perfectly safe for cats: Meat Cats are carnivores by nature. Most of the commercial cat food in the market contains different meats, an excellent protein source. So, feeding them bits of cooked meats like beef, turkey, or chicken from your lunch plate is entirely alright. Make sure you limit the quantity of the meats. Overeating may cause digestive issues in cats. Salmon Cats love fish, and most vets recommend feeding them fish-based foods. They are a good source of omega-3 and other nutrients. Oily fish like tuna, salmon, or mackerel prove beneficial for their eyesight and joints. However, do not feed your feline straight from the can as they might lick it too aggressively, leading to cuts and bruises on their tongues. It’s best to feed them cooked fish without bones.
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Life isn’t fun when one can’t breathe properly. Years of unhealthy lifestyle habits and other factors can seriously affect the functions of the lungs, resulting in asthma, chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, and other respiratory diseases that decrease quality of life. Fortunately, one can manage these diseases and even prevent them altogether by incorporating certain foods into their meal plans. Here are some foods that can boost lung health: Beetroots When it comes to the health of the vital organ, beetroot and even its leaves are among the best foods anyone can have. That’s mainly because both beetroot and beet greens are rich in nitrates, which help relax blood vessels, reduce blood pressure, and optimize oxygen uptake. Beet greens are full of nutrients essential to lung functions, such as vitamin C, potassium, magnesium, and carotenoid antioxidants. To benefit from beets, add them to salads or make beet juice. Turmeric This yellow spice has been used for centuries to treat various ailments. Curcumin, the main component in turmeric, is behind all the health benefits. Its antioxidant, anti-inflammatory, and antimicrobial characteristics can make turmeric extremely useful for improving lung function and aiding in conditions such as asthma, COPD, and pulmonary fibrosis.
3 foods to avoid for better lung health

3 foods to avoid for better lung health

Strengthening the lungs can help one avoid respiratory issues and diseases. Even when diagnosed with a lung-related illness, making significant changes to the lifestyle and food regimen can help people manage the symptoms and restore lung function. However, it is equally important to avoid the food items that damage these organs and cause issues like inflammation, sneezing, and wheezing. Here are a few foods to avoid to improve lung health: Salty food Foods with excessive salt should be avoided as their long-term consumption can have severe consequences on the overall health. Excess sodium in such food items can enlarge the muscles of the heart, cause headaches, increase blood pressure, and lead to a wide range of kidney-related issues like stones. Such foods can also have a negative effect on the health of the lungs and have been linked to an increased risk of bronchitis. Additionally, too much salt in meals can also worsen the symptoms of respiratory issues like asthma. This is because sodium can cause fluid retention, leading to shortness of breath in those with lung diseases. To reduce its intake, one should start by limiting salt in their meals and instead add more herbs and spices as seasoning.

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