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更长期症状的生活方式和行为改变

ams生活方式和行为对更年期症状的变化MAIN POINTS

  • Many women wonder if lifestyle and behaviour changes can help with menopausal symptoms.
  • Studies have shown mixed results for lifestyle changes, so speak with your doctor if you have any questions.
  • Maintaining healthy weight might be helpful as there is evidence that weight gain can increase the severity of menopausal symptoms
  • Some evidence suggests yoga can help menopausal symptoms. Other activities such as exercising, breathing and relaxation practices or controlling environmental temperature might not necessarily help your symptoms, but they can help with your overall sense of wellbeing.
  • 认知行为治疗(CBT)可以提高幸福性,降低绝经症状的影响。
  • 催眠可能会给你一些好处,但没有证据表明针灸,磁治疗,反射学或脊椎按摩术干预有助于更年期症状。

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许多妇女对生活方式和行为的潜力感兴趣,以管理他们的更年期症状。不幸的是,为生活方式改变有效的临床证据被混合和有限。

If your symptoms are bothering you, your doctor can explain how specific lifestyle changes might suit your situation. Everyone should consult their doctor before embarking on lifestyle and behaviour changes and this is especially important if you have menopausal symptoms.

生活方式改变

保持健康的体重

Women often ask their doctors about menopause and weight gain. It is a myth that menopause causes weight gain and in fact the opposite is true- evidence suggests that weight gain can make your menopausal symptoms worse.

Ask your doctor for exercise and dietary advice to suit your situation. General principles of a healthy diet include consuming:

  • 每天6300至6700 kJ(1500至1600卡路里)保持体重
  • 每天5450至5900 kJ(1300至1400卡路里)减肥
  • three main meals and two protein-containing snacks per day
  • 小部分
  • more oily fish such as salmon, trout, sardines, mackerel
  • 少肉类
  • 脂肪和糖少。

Exercise regularly

锻炼可能不会直接帮助您的热冲洗和夜间汗水,但它可以帮助保持健康的体重,这可以降低症状的严重程度。

锻炼有许多心理和身体益处,并建立更多的肌肉质量。即使在您休息时,这种额外的肌肉也会燃烧更多的能量。运动还可以帮助降低骨质疏松症的风险,这是一些绝经妇女的可能性。

如果您将三种类型的运动纳入您的一天,您将获得最优惠:

  • aerobic activity for heart health - climbing stairs, walking the dog and gardening all help to build more movement into your day
  • 诸如拉伸,瑜伽或普拉提等灵活性培训改善了灵活性和平衡
  • 力量培训有助于构建骨骼和肌肉,可以包括您在家中可以做的简单体重练习。在举重重量之前从医生那里得到建议。

在开始新的运动计划之前,每个人都应该去看医生。有关锻炼的更多想法,请参阅AMS信息表Lifestyle advice for healthy ageing.

控制您的环境以改善冷却

Common sense changes to your environment can help to make you more comfortable, even if such changes do not directly decrease your symptoms.

Changes you can make include:

  • 调整服装
    • 穿戴层
    • 穿无袖衬衫或顶部
    • 穿呼吸天然纤维的衣服
    • avoid jumpers and scarves
  • using a hand fan or electric fan as required
  • 晚上保持冷却器
    • 降低室温
    • 把一个冷藏包放在枕头下面
    • turn the pillow over to the cool side when feeling warm
    • use dual control electric blankets
    • 使用床扇在纸张之间吹气
  • 饮用冷水,如冰水。

避免热冲洗触发器

如果您注意到一些触发器可以增加热冲洗和夜间汗水的频率或严重程度,避免这些触发器可能有所帮助。

触发包括:

  • 辛辣食物
  • smoking - a risk factor for hot flushes
  • alcohol -can trigger hot flushes and you might find your flushes improve if you avoid alcohol

Mind- and body-based therapies and practices

认知行为治疗

Group and individual cognitive behaviour therapy (CB1) can help you to change unhelpful ways of thinking, feeling and behaving. Studies suggest CBT can help you cope with the impact of menopausal symptoms while also increasing your wellbeing.

Yoga, breathing practices and relaxation

While all of these practices can help with wellbeing, only yoga has been shown in some studies to improve menopausal symptoms and sleep.

Other therapies

催眠

研究表明了各种各样的结果,但最近的试验表明催眠可能有助于热冲洗和睡眠。

针刺

A large Australian trial recently showed that acupuncture has no benefit for menopausal symptoms.

磁的therapy, reflexology, chiropractic interventions

研究没有表明,这些治疗中的任何一种都有助于更年期症状的女性。

其他治疗方案是什么?

如果您的症状困扰着您,您的医生可以帮助。您的医生可以告诉您身体的变化,并提供管理症状的选项。其他治疗选项包括:

信息for your doctor to read includes AMS Information Sheets:

如果您对管理更年期症状的选择有任何疑虑或疑问,请访问您的医生或去AMS网站上的AMS医生服务。

AMS赋予更长期的妇女权力

注意:由澳大利亚更年期社会提供的医疗和科学信息与个人的个人情况无关,并且应始终与自己的医疗保健提供者讨论。beplay官网地址此信息表可能包含版权或其他受保护的材料。允许澳大利亚更年期社会成员,其他卫生专业人员及其临床实践患者的再生产。beplay官网地址beplay手机登录网址这些信息(硬拷贝和电子版)的任何其他用途必须同意澳大利亚绝经社会批准。beplay官网地址

2018年10月更新的内容

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