With SEX, No Drugs and Rock'n Roll Through Menopause. Susanne McAllister

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СКАЧАТЬ fruits are rich in phytoestrogens, including:

       apples

       carrots

       pomegranates

       strawberries

       cranberries

       grapes

      Vegetables

      Certain vegetables are a good source of phytoestrogens, including:

       yams / sweet potatoes

       lentils

       alfalfa sprouts

       mung beans

       sprouts

      Soy products

      Soy and soy products are rich in phytoestrogens, but I personally wouldn’t eat soy products more than three times a week. Make sure that the products you choose are organic and GMO-free. Choose the fermented version over the unfermented version.

       edamame

       tofu

       tempeh

       miso soup

       miso paste

      Grains

      Some grains contain phytoestrogens. These include:

       oats

       barley

       wheat germ

       The most common herbs containing phytoestrogens include the following:

       Ginseng

       Black cohosh

       Red clover

       Dong Quai

       Liquorice root

       Hops

       The Use of Phytoestrogenic Herbs

      These herbal remedies work by binding to oestrogen receptors within the body so as to balance the oestrogen levels in the body. If the oestrogen levels are too elevated, the phytoestrogen replaces the stronger form of the human oestrogen.

      Phytogenic herbs are best used to manage the side effects of menopause and things like osteoporosis. They can be used as part of a healthy diet and can be beneficial to women suffering from menopausal symptoms, which basically stems from a hormonal imbalance. They work by imitating the oestrogen levels of the body and by balancing unstable hormones.

      Vaginal dryness. Without the protective effect of oestrogen and progesterone, the cervix and vagina do not secrete as much fluid. This can result in pain during intercourse as well as an increased risk of yeast infections, bladder infections, and vaginal itching. It is best treated with a water-based lubricating gel that is all-natural or extra virgin coconut oil.

      Sleeping difficulties. While in menopause, sleep can be difficult. This is one of the things that has been hard for me to adjust. This is why I became a bit of an expert on this. You may have difficulty getting to sleep at night or may wake earlier in the morning, with difficulty in falling back to sleep. A good bedtime routine can help you wind down. Read more about this in the next chapter.

      Incontinence of Urine. Women in menopause may experience an increase in the urge to urinate or incontinence of urine. Stress incontinence can occur, which is the kind of incontinence that occurs when coughing, lifting heavy objects, or sneezing. Urge incontinence is the type of incontinence that causes you to have sudden urges to void, sometimes not making it to the toilet before urinating. Kegel exercises would be good for you:

       How to do Kegel exercises

      Here is how you get started:

      Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. You can do the exercises in any position, although you might find it easiest to do them lying down to start with. I do Kegels everywhere, while standing in line at the till at the supermarket, in meetings, and even now as I am writing this book.

      Perfect your technique. Ok, I admit it, this is a bit of an unusual request. But try to imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. I told you it was a bit unusual. Now lift and hold this imaginary marble for three seconds at a time, then relax for a count of three. There are many kegel weights available that are made of medically graded silicone that can be very helpful. I used to be a fan of the marble eggs that are available, but I read that the surface of the marble is porous and can harbour bacteria, so you are better off with the silicon version.

      Focus only on your pelvic floor muscles. Tighten only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Remember to keep breathing! Often when we focus on one muscle group only we tend to hold our breath. Once you are mindful and aware of this, it will be easy to breathe freely and calmly during the exercises.

      Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.

       When to do your Kegels

      Make Kegel exercises part of your daily routine. You can do Kegel exercises discreetly just about any time, whether you're sitting at your desk or relaxing on the couch.

       Do you feel you are not doing them right or it doesn’t feel right?

      If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles. As mentioned above, vaginal weighted cones or biofeedback might help.

       When to expect results

      If you do Kegel exercises regularly, you can expect results — such as less frequent urine leakage — within about a few weeks to a few months. Kegel exercises should be a permanent part of your daily routine. And there is another benefit to this: “strengthening your pelvic floor muscles results in better and more intense orgasms”! I hope you are smiling now and have started to do your Kegels whilst you are reading!

      Bladder infections. Women in menopause can have more bladder infections than before. This is because the lack СКАЧАТЬ