How to Prevent Osteoporosis
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Even if you're among the 34 million Americas who are at high risk for osteoporosis, you can take dietary steps to prevent this diagnosis.
Transcript: With 34 million Americans at high risk for osteoporosis-a number that is growing-it's important to be...
With 34 million Americans at high risk for osteoporosis-a number that is growing-it's important to be aware of things you can do to prevent this disease. Holding on to bone strength is key to preventing osteoporosis, and you probably won't be surprised that the best way to do this is by increasing your consumption of calcium, a vital nutrient that isn't made in the human body. So why is calcium so important? When there isn't enough of it in the blood, scavenger cells tunnel into bones and regurgitate calcium into the bloodstream for use by the body. This results in bone loss. Calcium provides the foundation of strong bones, but less than 50 percent of us get the recommended daily dosage of 1,000 milligrams, a requirement that increases as we age. People over 51 need about 1,200 milligrams daily. Another great way to fight osteoporosis is by getting more Vitamin D, which allows your body to absorb calcium. To understand how, picture a locked door that separates the intestines and the blood stream. Vitamin D is a key that opens the door, allowing more calcium to enter the bloodstream. Without enough Vitamin D, calcium cannot enter the blood and perform normal bodily functions. Vitamin D is made in the body following exposure to sunlight. Ultimately, however, you may not be able to the get the Vitamin D you need from the sun, and since foods containing the vitamin are few and far between, a daily multi-vitamin can help. A less touted superhero in the world of bone health is Vitamin K, which helps produce osteocalcin, a protein instrumental in bone formation. Vitamin K also blocks osteoclasts and helps to regulate calcium excretion via the urine. Leafy greens, brussels sprouts, broccoli and other dark vegetables are all good sources of Vitamin K. Everyone knows that exercise is healthy, but did you know that it's essential to strong bones, too? Any exercise that involves working against gravity is known as "weight-bearing exercise" and is vital to bone mass. That's because sports like tennis, volleyball and running all put stress on bones, in turn causing them to strengthen. Strength training, which involves an opposing force that muscles must strain against, like free weights and resistance bands, is also vital to bone strength. An optimal work-out routine for osteoporosis prevention includes thirty minutes of weight bearing exercise three days a week, and thirty minutes of strength training three days a week. It's also important to limit caffeine and alcohol and cut out smoking-all three can lead to increased loss of bone mass. Preventing osteoporosis is entirely possible with a few lifestyle tweaks. But please remember to see your doctor before starting any supplement, dietary or exercise program.More »
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Osteoporosis is a condition that affects millions of people in the US. Learn more about osteoporosis by watching this video.
Transcript: In America, 10 million people suffer from osteoporosis. They're our grandparents, teachers, and friends,...
In America, 10 million people suffer from osteoporosis. They're our grandparents, teachers, and friends, yet many of us don't even know what osteoporosis is! Osteoporosis is a disease that thins and weakens bones, making people more susceptible to fractures. To understand this condition, it helps to look at the role bones play in a healthy body. Bones are composed primarily of calcium. In fact, 99 percent of the calcium that's present in the body is found in bones. However, calcium is also necessary for other bodily functions, like blood vessel contractions. When sources in the blood run low, a normal process called resorption begins. Resorption "steals" calcium from bones to be recycled for use in other parts of the body. During resorption, scavenger cells with saw-toothed membranes, called osteoclasts, attach to bone surfaces. There, they tunnel into bone and regurgitate calcium into the bloodstream for use by other body parts. Resorption is complemented by a normal process called formation. During formation, construction cells, or osteoblasts, move into the tunnels left by osteoclasts and release strands of collagen into the holes, effectively filling them. So how does this relate to osteoporosis? It's simple: Bone weakening and loss occurs when the osteoblasts cannot keep up with the osteoclasts. Put another way, over time, the bone-breaking cells continue about their business while the bone-building cells slow down. The result is bones that are too weak to carry their load, increasing the risk of fractures. The most common form of the disease, primary osteoporosis, is a result of normal bodily changes, like menopause or aging. Type 1 primary osteoporosis occurs in women in the several years prior to, during, and following menopause. During this time, decline of estrogen levels contribute to type 1 osteoporosis. Type 2 primary osteoporosis results from the normal, cumulative effects of aging. This gradual loss of bone density doesn't usually show up until after the age of 75. The other form of osteoporosis, secondary osteoporosis, results from certain prescription medications or medical conditions. Medical conditions like anorexia, alcoholism and type 1 diabetes can all lead to the development of secondary osteoporosis. Meanwhile, medications like corticosteroids, thyroid hormones and chemotherapy drugs also increase the risk of this disease. Although osteoporosis can occur from a variety of factors, its effects are the same: Weakened bones that often break easily. If you have concerns about osteoporosis, please see your doctor,More »
Last Modified: 2013-06-12 | Tags »
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Millions of people suffer from osteoporosis without even realizing it, but the consequences of osteoporosis may even include permanent disability. Watch this video for more information.
Transcript: Although millions of people have osteoporosis, most are not aware how the complications of the disease...
Although millions of people have osteoporosis, most are not aware how the complications of the disease can affect them, often for life. People who have the weak, thin bones characteristic of osteoporosis often suffer at least one serious break, or bone fracture. While a broken bone may sound straightforward, the aftermath can be anything but! Because most people with osteoporosis are over the age of 50, healing from a broken bone is more difficult. In fact, two thirds of those who suffer fractures never regain full mobility. Osteoporosis-related fractures can occur anywhere, but the hips, wrists and vertebrae, or spine, are most often affected. The most common fracture suffered by people with osteoporosis is in the spinal area. Vertebrae fractures are usually not the result of a traumatic accident. Rather, the normal acts of everyday life, like coughing or bending over, often cause these breaks. Unlike other fractures, where a bone snaps, vertebral fractures usually manifest as a crumpling, or compression, of the spine. For this reason, they do not usually cause severe, or any, pain. Because discomfort is slight, or feels like normal back pain, spinal fractures are often not diagnosed until posture begins to stoop, and height is gradually lost. Fractures in the vertebrae can also cause a gradual rounding of the back, known as dowager's hump. Most people with vertebral fractures have more than one, and as the number increases, so do the problems. The abdominal muscles begin to sag, and the space between the ribs and the pelvis closes. This can lead to difficulty breathing, chronic heartburn and digestive problems. The most serious fractures generally occur in the hip. About one in five osteoporosis-related fractures are in this region. At best, a hip fracture can result in a temporary loss of mobility and confinement to a wheelchair or bed. More often, the effects are longer lasting. At least two thirds of people who suffer hip fractures have difficulty with everyday tasks, like standing up on their own or dressing themselves. Due to this decreased mobility, many people with a hip fracture end up needing home health care, or a move to an assisted living facility. Scarily, statistics show that almost 25 percent of osteoporosis patients who suffer hip fractures will die within a year of their injury, usually from complications like blood clots or pneumonia. Wrist fractures, which usually occur when a person tries to absorb the force of a fall, are the most common breaks. The most common wrist fracture, Colles' fracture, occurs when the force of impact snaps the end of the radius bone, which runs from the elbow to the thumb. After a wrist fracture, a cast or splint is applied and the bone is allowed to heal. Usually, broken wrists provide no further complications. Because osteoporosis has no symptoms, it is usually not diagnosed until after a fracture occurs. For this reason, it is particularly important to talk to your doctor about osteoporosis.More »
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Approximately 10 million Americans suffer from osteoporosis. In this video you can learn how medicine for Osteoporosis can help ease this condition.
Transcript: If you've been diagnosed with osteoporosis, you're not alone-10 million Americans have this condition....
If you've been diagnosed with osteoporosis, you're not alone-10 million Americans have this condition. Still, you're probably wondering: Now what? Currently, there are a number of medicinal therapies available to treat the bone weakening and loss characteristic of osteoporosis. A group of medications called bisphosphonates are often used to treat and prevent osteoporosis. Bisphosphonates includes aldendronate, which is marketed as Fosamax, and risendronate, sold under the name Actonel. Bisphosphonates work by entering the body and binding to the cement-like substance in bones, hydroxyapatite. In doing so, the medication interferes with the activity of bone-destroying osteoclasts. By blocking osteoclasts, bone-building cells known as osteoblasts have an opportunity to play catch-up, filling in more holes than are being made. Both aldendronate and risendronate are approved to treat AND prevent osteoporosis in postmenopausal women, and aldendronate can also be prescribed for men. Bisphosphonates can also treat osteoporosis that arises from taking corticosteroid medications. When prescribed by your doctor, these medications should be taken first thing in the morning, with a full glass of water on an empty stomach. Afterwards, remain upright for half an hour, avoiding food and beverages. Following these instructions carefully can prevent heartburn, nausea and trouble swallowing, which are common side-effects of bisphosphonates. Another option available only to women is a drug called raloxifene, which is marketed under the brand name Evista. Raloxifene is a member of a drug class called selective estrogen receptor modulators, or SERMs. Raloxifene is approved to prevent and treat osteoporosis in women. It's also a good option for women with a high risk of breast cancer, as it can reduce cancer risk by up to 76 percent. Another drug that can treat (although not prevent), osteoporosis in both sexes is teriparatide, sold under the name Forteo. Teriparatide is the only treatment that can actually reverse bone loss. Teriparatide is a synthetic version of parathyroid hormone, or PTH, which is naturally produced by the body. It helps build new bone by increasing the number and activity of friendly osteoblasts. Teriparatide is available as a once-a-day injection and is only recommended for people who have osteoporosis AND a particularly high risk for fractures. Other medications, including hormone therapy and calcitonin, are also available to treat osteoporosis, although they are used less frequently. While taking osteoporosis medication, never underestimate the importance of prudent weight-bearing exercise, and the intake of calcium, in helping to prevent osteoporosis fractures. Remember: Not every medication is for everyone. It's important to discuss the pros and cons of every option with your doctor, and to follow your physician's instructions exactly.More »
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Would you know the signs of menopause if you began experiencing them? Find out more about what menopause is and what signs to look out for.
Transcript: Unfortunately, the only SURE sign that a woman has entered menopause is that she has gone twelve months...
Unfortunately, the only SURE sign that a woman has entered menopause is that she has gone twelve months without a menstrual period, with no underlying medical reason. Thus, a woman whose menstrual periods have become irregular should start tracking them on a calendar to share with her doctor. Yet many women want more concrete (and quicker) evidence that they are indeed undergoing menopause. There are several tests that may help offer conclusive evidence. During perimenopause, which precedes menopause, the ovaries begin to produce less estrogen, in turn causing the vaginal walls to thin. A simple Pap-like smear will allow a doctor to diagnose vaginal atrophy, which is the thinning and drying out of the vagina. The results, in conjunction with careful menstrual cycle records, may help your doctor to identify menopause. Another test which may help in diagnosing menopause checks levels of follicle-stimulating hormone, or FSH. FSH is a hormone released by the brain's pituitary gland to trigger estrogen production. During perimenopause, FSH levels will fluctuate widely, as estrogen production cycles up and down. But during menopause, FSH levels become elevated as the body attempts to stimulate the ovaries to produce more estrogen and maintain the menstrual cycle. A doctor can determine how much FSH a woman has with a blood or urine test. Levels above 50 units per liter are usually indicative of menopause, as compared to the 5 to 30 units found in a menstruating woman. Home menopause testing kits are sold in drugs stores. These require a urine sample which also tests FSH levels. No matter where an FSH test is done however, it's important to remember that the results are just one component of identifying the onset of menopause. This means they only show elevated levels of FSH in the body, and are NOT 100 percent indicative that menopause has begun. To make that diagnosis, a doctor will also need to perform a complete medical history and physical, as well as study a woman's menstrual records and lab results. As a doctor runs tests to determine menopausal onset, he or she should also look into a woman's bone density. This is because lack of estrogen contributes to bone-weakening characteristic of osteoporosis. Unfortunately, symptoms of osteoporosis may not develop until bone loss is fairly extensive. For this reason, many doctors will also take bone mineral density tests at the time when menopause is approaching. A bone mineral density test, or DEXA, can quickly measure the amount of calcium in bones, in turn showing a doctor how strong they are. This test can be performed by several methods, including an x-ray or an ultrasound. While menopause can be a challenging time for many women, enlisting the aid of a support system including medical professionals and other women can help. If you have concerns about menopause or its symptoms, please make an appointment with your doctor today.More »
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Are You Getting Enough Vitamin D? Vitamin D deficiency is linked to a range of health conditions, including heart disease and cancer, but there is much confusion about how much we need and how to best add it to our diets. Watch this video to learn more.
Transcript: Vitamin D has made a lot of headlines lately, but there's still confusion over what's so special about...
Vitamin D has made a lot of headlines lately, but there's still confusion over what's so special about the sunshine vitamin and how much you really need to reap the benefits. The human body naturally produces vitamin D after exposing the skin to sunlight. Vitamin D is also available by eating foods like fish, eggs, fortified milk and juice, and cod liver oil. Currently the recommended daily intake for vitamin D is 200 international units for people younger than 50, and 400 IUs for 51 to 70 year olds. But these recommendations are out of date, with most new research suggesting the amount be increased to at least 1,000 IUs! Even at the current lower recommendation, 77% of people still aren't getting their daily dose of D, according to the Centers for Disease Control. That's particularly distressing because vitamin D regulates up to 2,000 different genes in the human body, or roughly 10-percent of our makeup! Plus, scientists have long known about D's ability to help the body absorb calcium. Without proper levels of vitamin D, children may develop soft bones, or rickets, while adults can experience porous bones, or osteoporosis.Recent research has also linked vitamin D deficiency to AT LEAST 17 varieties of cancer, plus other serious issues, like: heart disease, stroke, hypertension, and muscle wasting. Not having enough D can also lead to DAILY problems, like chronic pain, depression, and diabetes. Clearly, getting enough of the sunshine vitamin is vital. But how do you know if you're among the D-deficient majority? First, understand that it's extremely difficult to get ALL of the Vitamin D you need from food sources alone. To so do, you would need to drink a half quart of milk or consume two servings of fatty fish such as tuna or salmon EVERY day. The traditional and most efficient way to get plenty of vitamin D is from limited, safe sun exposure. For people with light skin, that's just 10-15 minutes of sunlight. Darker skinned individuals may need as many as 40 minutes. But be careful: It is possible to get too much of a good thing. Current recommendations for skin cancer prevention include sun-avoidance and wearing at least an SPF 15 sunblock on your face every day--both of which make sun exposure for Vitamin D health problematic, to say the least! Because there are so many factors at play in the quest for the nutrient, it's a good idea for EVERYONE to get their blood levels checked during their regular health exam. If you're D-deficient, taking a daily vitamin D supplement with at least 1,000 IUs of the nutrient is an easy way to help. All vitamin D supplementation should be supervised by your doctor, since it's possible to overdose on D when it's consumed rather than created. To learn more about vitamins and supplements, check out other videos on this site!More »
Last Modified: 2012-11-17 | Tags »
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Do you know that women are the ones who suffer the most from Vitamin D deficiency? Watch this video to learn about vitamin D and women's health.
Transcript: The Centers for Disease Control attests that at least 77% of American adults don't get enough Vitamin...
The Centers for Disease Control attests that at least 77% of American adults don't get enough Vitamin D. And while that's bad news for everyone, it's often WOMEN who suffer most. Vitamin D is involved in regulating up to 2,000 different genes in the human body. Considering that this amounts to 10% of our makeup, it's disturbing that so many adults are D deficient. Recent research shows that women in particular should be concerned about getting adequate levels of vitamin D. A study at Boston University School of Medicine recently found that pregnant women who are vitamin D deficient are FOUR TIMES more likely to require delivery by cesarean section.Similarly, the risk for both preeclampsia, which is dangerously high blood pressure, and pre-term labor, is significantly increased when a mom-to-be is lacking the nutrient. And risks from a mom's D-deficiency extend to an infant, as well. Vitamin D is important for the proper development of a fetus's brain, and it's a significant factor in preventing respiratory infections and wheezing after birth. Vitamin D deficiency is also being investigated as a potential culprit in the development of autism! Low levels of the nutrient can also make GETTING pregnant harder in the first place, and even if pregnancy is not on the table, researchers at Creighton University in Omaha found that, women who get adequate amounts of vitamin D are up to 60% LESS likely to get breast, skin and lung cancer. Plus, multiple studies have linked vitamin D deficiency in women to mood disorders such as premenstrual syndrome, seasonal affective disorder, major depressive disorder, and non-specific mood disorder. Postmenopausal women should be aware that low levels of the nutrient may lead to osteoporosis, or thinning bones. Women of all ages with vitamin D deficiency are more likely to suffer urinary incontinence and pelvic organ prolapse. No matter what your age or stage of life, ensure that you're getting all of this VITAL nutrient by asking your doctor to test your blood levels. Women who are deficient may benefit from a daily supplement or increased sun exposure. To learn more about essential vitamins and minerals, check out other videos on this site.More »
Last Modified: 2012-11-17 | Tags »
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While estrogen levels plummet, you may find that the numbers on your scale are climbing. See what's causing this menopause weight gain connection.
Transcript: As if hot flashes and brain fog weren't more than enough to deal with, the road to menopause also can...
As if hot flashes and brain fog weren't more than enough to deal with, the road to menopause also can trigger weight gain, particularly around the belly. And THAT ups your risk of heart disease, diabetes, high blood pressure, cancer, and dementia.Seems that falling estrogen levels trigger a cascade of chemical changes in the body that affect everything from your metabolism to your cholesterol level. But it's not just a lack of estrogen that's adding pounds; genetics, aging and your stress level may contribute. For example, if members of your family are overweight or obese, chances are you will have to battle the bulge, too. But even without a genetic predisposition, if you think getting older means slowing down, and you stop being as active as you once were, you will add pounds, year after year. Inactivity shrinks muscles. That reduces your ability to burn calories. And unless you cut your calorie intake, you will gain weight. And stress - from menopause itself, or from other personal or health issues -- leads to weight gain for some people. That's because stress hormones are fat-loving and they disrupt your appetite control system. Want to beat the weight gain? A combination of physical activity and good nutrition are your best bet. A National Institutes of Health study revealed that participants who exercised for just 10 minutes or more every day had 6 fewer inches around the waistline compared to people who didn't exercise. 6 inches! And cutting 100 calories a day from your diet can ease weight gain for many people. For more information on how to prevent or reverse menopausal weight gain, check out other videos in this series.More »
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When your period stops, there can be noticeable shifts in how your body functions – from your sexual response to your cardiovascular system.
Transcript: When your period stops and your ovaries no longer produce much estrogen, AND progesterone , there can...
When your period stops and your ovaries no longer produce much estrogen, AND progesterone , there can be noticeable shifts in how your body functions - from your sexual response to your cardiovascular system. And although the SYMPTOMS of menopause usually fade, the physiological changes they usher in DO NOT. So, whether menopause is in FRONT of you, you're in the throes of it, or you've already GONE THROUGH the transition--LIKE ME--you want to take steps today to make sure you are healthy, happy and strong. Here are 4 effective ways to minimize or avoid the most common POSTmenopause health challenges. 50% of postmenopausal women have heart disease. Not surprising, as 60 percent of women are overweight, half have high blood pressure and 40 percent have HIGH cholesterol. To reduce the risk factors for heart attack, stroke, diabetes and dementia, maintain a healthy weight; get regular physical activity 5 days a week; eat a diet low in saturated fats and high in veggies and whole grains, and reduce stress as much as possible. And IF YOU SMOKE: QUIT!. Osteoporosis, or brittle bone disease, affects around 15% of women 50 and older. Post-menopause, your bone mass decreases 1-2% annually. Young or old, you need high intensity exercise that is weight bearing, LIKE strength training, and adequate calcium and vitamin D3 . Protect your urinary and vaginal tissue. 50% of women suffer incontinence or increased risk of bladder infections, and pain during intercourse because of thinning vaginal skin. Do Kegels, get an estrogen ring or use estrogen cream TO IMPROVE DRYNESS AND LUBRICATION. Keep skin and hair healthy. The combination of age and lack of hormones contributes to thinning, wrinkling, collagen-deprived skin and thinning hair. Running, biking, and fitness programs can increase circulation, AND improve muscle tone,. And upgrade your diet to include only lean proteins, LOTS OF OLIVE OIL, and plenty of anti-oxidant-rich vegetables. That'll help pump life back into your skin and hair. For more information on managing menopausal symptoms, check out other videos in this series.More »
Last Modified: 2013-06-13 | Tags »
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Feeling a little forgetful? Well, memory lapses, especially in short-term memory, are a common symptom of menopause. See why and what you can do.
Transcript: Feeling a little forgetful? Can't remember what you had for breakfast? Or if you even HAD breakfast?...
Feeling a little forgetful? Can't remember what you had for breakfast? Or if you even HAD breakfast? Well, memory lapses, especially IN short-term memory, are a common symptom if you're on the road towards menopause. These lapses, as well as trouble concentrating and clouded judgment, typically appear during the perimenopause phase, WHICH BEGINS 2-8 years BEFORE YOUR FINAL MENSTRUAL PERIOD And as with other PERImenopausal symptoms - LIKE hot flashes, mood swings AND UNPREDICTABLE PERIODS- it's the erratic fluctuations in estrogen as your ovaries struggle to ovulate that triggers the memory lapses. You see, just like the breast and the vagina, the brain is also a target for estrogen. It needs a certain sustained level estrogen in places where the brain stores memory and controls mood, language and attention span. When there isn't enough estrogen to maintain neurotransmitters in these areas, the incoming information doesn't make it into YOUR memory BANK, and thoughts are not sharp and focused. Fortunately, memory and concentration usually go back to normal once you are past menopause. But that doesn't mean you have to wait it out. You can bolster your memory by - Getting regular exercise. -Increasing omega-3 fatty acids, soy , blueberries and vitamins B, C, D and E in your diet. - Playing brain games, like word puzzles, or Sudoku.. Or even opting for low-dose birth control pills to shut down the estrogen roller coaster ultil you reach menopause. Keep in mind; stress, lack of sleep, poor diet, vitamin deficiencies and certain medications such as sleeping pills, pain killers, antidepressants,and blood pressure and heart prescriptions can affect your memory and concentration, too. And if you're experiencing severe memory loss, make a doctor's appointment to determine the cause. For more information on taking control of your health during menopause, check out other videos in this series.More »
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Forty to 60 percent of women experience some degree of vaginal dryness because of menopause. Find out what's affecting the moisture, acidity and elasticity of the vaginal tissues.
Transcript: Forty to 60 percent of women experience some degree of vaginal dryness because of menopause. Estrogen...
Forty to 60 percent of women experience some degree of vaginal dryness because of menopause. Estrogen is crucial in maintaining the moisture, acidity and elasticity of the vaginal tissues. When levels decline, the tissues thin. Intercourse may cause pain, a burning sensation, and an increased susceptibility to tears.The thinning tissue also increases your risk for yeast and urinary tract infections. Fortunately, this problem can be easily and safely treated. First you want to try using water-based lubricants and moisturizers, as well as vitamin E oil to hydrate vaginal tissues during intercourse. For longer-term improvement in tissue strength, try adding flaxseed and phytoestrogen-rich soy products, such as tofu, edamame and tempeh, to your diet. And try a little YOU time. YOU HAVE MY PERMISSION!-Having an orgasm through manual stimulation can help promote blood flow to the vaginal tissues, in turn stimulating natural lubrication. In addition, studies have shown therapies like acupuncture, biofeedback, massage, and hypnosis are beneficial for some women. Topical estrogen therapy is the most effective approach - and it is SAFE for most women. The low dose estradiol vaginal ring provides 3 months of protection from tears and irritation. You can also opt for prescription vaginal creams or tablets that contain estrogen. Dosing varies depending on what problems you are having. Regular hormone therapy taken orally will ease vaginal dryness, as well as other menopause-related symptoms, but this delivers a higher dose and carries more risks. However, if you don't have other symptoms, such as hot flashes, or sleep problems due to night sweats, you can stick with the topical options. For more information on how to alleviate other menopausal symptoms, check out more videos in this series.More »
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Not a fan of hormones replacement therapy when it comes to managing menopause symptoms? Well, here are a few alternative treatments.
Transcript: Rosie O'Donnell's "hot flash haircut" may be one way to deal with night sweats. But if you're not up...
Rosie O'Donnell's "hot flash haircut" may be one way to deal with night sweats. But if you're not up for chopping off your hair, there are alternative remedies for managing menopause symptoms. Other hot flash remedies include: *Recognizing and avoiding hot flash triggers-such as spicy foods, too many layers of clothing, especially at night, or hair dryers set on high. *Losing just 10% of your body weight, if you're overweight, can help cool the flames. *And while you're at it, AVOID alcohol, and tobacco. As for the much touted black cohosh, soy products and wild yam therapy -- no reliable study has been able to confirm their benefits when taken to ease hot flashes or other symptoms of menopause. To even out your hormone-driven mood swings: *Opt for regular physical activity. Aim for 30 minutes most days of aerobic activity and mix in 2 to 3 days a week of strength training. As it improves your mood, it will help protect you from two serious postmenopausal health problems--loss of muscle mass and weight gain. *Practice stress reduction techniques such as meditation, yoga and tai chi. It makes it easier to deal with symptoms, lowers blood pressure and improves your overall health and wellbeing. Other health challenges that arrive POST menopause include heart disease, vaginal dryness, osteoporosis, weight gain, and dementia. Some of these challenges are related to lack of hormones, some are the result of health problems like obesity. But whatever the combination of triggers, you want to protect yourself from those problems. Focus on eating plenty of whole grains, vegetables and fruits. Make sure you get enough vitamin D, calcium, potassium and magnesium from food. That will give you whole-body vitality, protect your heart and mind and help you retain muscle tone. To ease vaginal dryness, try vitamin E oil as a topical lubricant, practice Kegel exercises to improve muscle tone and ENJOY masturbation to promote natural lubrication. For more information on menopause watch the other videos this series.More »
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Yes, exercise can ease menopause symptoms. See how it improves mood swings, memory retention, and reduces bone loss, vaginal dryness, hot flashes and weight gain.
Transcript: Yes, exercise CAN ease menopause symptoms. Studies show that 30 minutes of moderate activity 3 to 5...
Yes, exercise CAN ease menopause symptoms. Studies show that 30 minutes of moderate activity 3 to 5 times a week can improve mood swings, increase memory retention, and lessen bone loss, vaginal dryness, hot flashes and weight gain. The best routine combines aerobic, strength training andmflexibility exercises. Regular aerobic exercise, such as swimming, brisk walking, running or biking, helps keep weight under control. It also releases endorphins, which boost your mood and act as natural pain killers. For some women the increased blood flow helps vaginal dryness. Aim for some aerobic activity 5 days a week. Exercise may trigger hot flashes as your muscles warm up , but relax! This is when you are supposed to sweat. Strength training with dumbbells, exercise bands or weight machines builds your muscles and prevents bone loss. But don't do it more than 2-3 times a week. Most important, don't neglect flexibility exercises. They help prevent injury and improve your range of motion. Some flexibility-promoting exercise, such as yoga and tai chi, offer ADDED benefits. They also calm the mind and reduce stress levels.For complete exercise guidance you may want to consult your doctor and a certified personal trainer at your local gym.More »
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