As women approach menopause, the level of estrogen, one of the female hormones that has protected women's health up until now, decreases, and the risk of lifestyle-related diseases increases. Weasked Dr. Noriko Oshima,gynecology consultant at Clairage Tokyo Ladies' Dock Clinic, about what to start doing now to prepare for the full-blown menopause.
 

Maintain body temperature above 36 degrees

When the body gets cold, blood vessels constrict and blood flow throughout the body decreases.
The natural functions of each part of the body slow down. If the cold continues and the amount of blood reaching the brain decreases, the hypothalamus, which secretes female hormones and sends commands to the autonomic nervous system, will not function properly, causing various disorders. It is important to develop lifestyle habits that keep the body warm and to build muscle through moderate exercise to raise your basal body temperature.
 

Value sleep and develop exercise habits

Continuing lack of sleep can affect not only your physical health, but also your mental health and make you more susceptible to depression, so make sure you get enough sleep. Exercise has the effect of balancing the autonomic nervous system, which can help alleviate vague symptoms such as irritability, fatigue, and stiff shoulders, and also improve the quality of your sleep. Be sure to get into the habit of exercising while you're in the premenopausal stage, and prepare for full-blown menopause.

Take Vitamin D Consciously

There is data that shows that about 70% of women over the age of 70 suffer from osteoporosis. It is said that there is a difference of about 10 years between a woman's life expectancy and her healthy life expectancy, so it is important to strengthen bones and muscles in order to extend her healthy life expectancy. Vitamin D is an essential nutrient for this purpose. Notonly is it difficult to obtain sufficient amounts of vitamin D from food, but the ability to activate vitamin D also weakens with age. We recommend simple, high-quality supplements that contain as few additives and sweeteners as possible.
 

Beware of high blood pressure

As you approach menopause, even those who had low blood pressure when they were younger are more likely to develop high blood pressure. Unlike regular high blood pressure, which is caused by an increase in blood volume or by arteriosclerosis and other factors that harden the walls of blood vessels and increase resistance to blood flow, menopausal high blood pressure is thought to be caused by an imbalance in hormone levels that affects the autonomic nervous system. Be aware that you too may develop high blood pressure, and first get into the habit of measuring your blood pressure.

Find a family doctor

Menopause is a particularly busy time, with child-rearing, work, and caregiving responsibilities all overlapping. In reality, many people overlook the signs from their body and push themselves too hard. In order not to bear it alone, it is recommended to find a reliable family doctor.Compatibility with the doctor is also an important point. It is reassuring to find a doctor who is compatible with you in terms of the way the doctor explains things and speaks.
 

Get a menopause check-up

At a menopause checkup, not only are female hormones tested, but thyroid function and other diseases that can easily be mistaken for menopausal symptoms are also examined to determine whether you are in a menopausal state. In addition, the current status of health risks that increase with menopause, such as cardiovascular disease, increased cholesterol and triglycerides, and decreased bone mass, are also checked. If treatment is required, it can also serve as a guide to which department you should visit first.


 

summary

As a gynecologist, I hope to improve people's understanding of menopause, but I think the key to living well with menopause is to first take care of yourself by reviewing your daily lifestyle habits and checking your physical condition through health checkups. At Creage Tokyo Ladies' Checkup Clinic, where I serve as an advisor, we offer a "Menopause Checkup" examination plan that examines bone density, female hormones, and other items that you should know about during menopause, so I will introduce it as one of the examinations. In this era of 100-year lifespans, please make it a habit to look after your body in order to get through the second half of your life in a healthy and enjoyable way. Menopause, when various signs appear from the body, is a chance for women to reexamine themselves.
 

●Article supervision

Gynecology consultant at Clairage Tokyo Ladies Check-up Clinic.
Professor Noriko Oshima
https://www.creage.or.jp/
 

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