Should you Drink Alcohol at Menopause

Multiple research, related to the alcohol consumption, produce different results. You have probably heard that moderate drinking is good for your heart. But you have probably also heard from other articles in a popular media that alcohol increases risks for a breast cancer and that it may trigger hot flashes during menopause. While the data seems controversial, the leading determinant is dosage. 

The most important thing is how much and how frequent you drink. The certain health benefits come with moderate drinking only. Starting with the Framingham Heart Study, big epidemiologic studies have shown that while moderate drinking has some benefits, drinking much more than that can be detrimental. More than two drinks per day and the negative effects begin to pile up, with increases in the rates of cancer, stroke, and more. 

How Much?

So, before we advanced in the topic, let’s define what considered to be a one drink as the measure of consumption. This is how the National Institute on Alcohol Abuse and Alcoholism (NIAA) defines one standard drink:

• 5 fluid ounces (one glass) of wine (about 12% alcohol). So, don’t let your wine glass fool you—most hold much more than 5 ounces.
• 12 fluid ounces (usually one can or bottle) of regular beer (about 5% alcohol)
• 1.5 fluid ounces (one shot) of 80-proof distilled spirits

This is how the NIAA defines different levels of drinking for women: 

• Light: less than one drink per day
• Moderate: one to two drinks per day 
• Heavy: more than two drinks per day

For women, the NIAA puts its low-risk drinking limit at no more than seven drinks a week and no more than three drinks on any single day. Also, it is not a good idea for women to save their daily allowance for alcohol to consume them all on one occasion – this is referred to as binge drinking.

Why Moderate Drinking May be Good for your Health?

• Light to moderate drinkers have a significantly lower risk of coronary heart disease than nondrinkers. For women, the heart benefits of moderate drinking become apparent at menopause when their heart disease risk normally goes up, and the heart benefits continue after that. Hormone therapy doesn’t affect that benefit. 
• Women who drink moderately have a lower risk of type 2 diabetes. 
• Those who drink moderate amounts of alcohol, especially red wine, have a lower risk of dementia than those who don’t drink at all.
• Women who drink lightly or moderately have a lower risk of stroke than nondrinkers.
• At and after menopause (ages 50-62), women who drink moderately have stronger bones than nondrinkers.
• Midlife and older women who drink lightly or moderately have a lower risk of becoming obese than nondrinkers.

Alcohol Effect and Ageing

According to The North American Menopause Society, as women age, their tolerance for alcohol decreases. Studies show that men typically drink higher amounts of alcohol, but it is women who are more likely to suffer the consequences of drinking too much. Even moderate amounts of alcohol can produce more harmful effects in a woman’s body. Why? Women tend to be more affected by alcohol consumption for a number of possible reasons:

• Less body water to dilute the alcohol.
• Generally smaller body size.
• The inability to metabolize alcohol as efficiently as men.

Alcohol Abuse and Risk of Early Menopause

Over the past decade research has found that for many women the onset of alcohol abuse coincides with changes in hormone levels – changes that many women are unaware of in the early stages. When this is combined with other stresses in their lives – job changes, health concerns, children leaving home – women can find themselves abusing alcohol for the first time in their lives.

In their teens, 20s and 30s, the ovaries and adrenal glands produce a form of estrogen called estrodiol. Later, during their mid to late 40s and early 50s, the ovaries begin producing less estrogen, leaving more of the work to our adrenal glands. As the adrenal glands take over the job, estrogen drops, spikes and drops again—rather erratically. At this point, many women report that they start to get forgetful and experience “foggy thinking” and moodiness. That’s because the human brains work better when estrogen levels are steady. These are the first signs of menopause and, sometimes, the beginning of escalating alcohol consumption as a means of easing various unfamiliar discomforts.

While normal menopause is a gradual process that starts between the ages of 45 and 55, there are a number of things that can lead to this whole process starting earlier than normal, in other words – premature menopause. Sometimes these are a result of lifestyle choices that include the heavy drinking. Indeed, heavy alcohol consumption alone may hasten the onset of menopause by as much as five years.

Reasons for Alcohol Abuse during Menopause

There are a number of reasons for why women may turn to alcohol during menopause including:

• They may find that drinking before bedtime helps to cure their insomnia.
• Alcohol offers a temporary escape from worries and concerns. The woman who is going through menopause may view inebriation as their only means of escape from their discomfort.
• Alcohol can appear to help people deal with stress – at least in the short term.
• Those women who have always consumed alcohol heavily may increase their intake during this time.
• When people are dealing with symptoms of depression they can be tempted to turn to alcohol as a type of self medication – this is the worst thing they can do because this drug is a depressant.
• Women can suffer from low self esteem during this period of their life. There is a strong association between feelings of low self worth and substance abuse.
• For menopause and alcohol seeking, the studies point directly to family isolation. This means that while you are going through depression, not sleeping well, suffering from aches and pains, and all the other symptoms associated with the change of life, no one notices or cares enough to stand by you. In fact, many women are criticized by their own family members, hearing things like, “You’re just faking this to get attention.” As you can imagine, this is devastating, only making the problem of family isolation worse. Therefore, it is vital to your maintenance that you understand not everyone can deal with menopausal symptoms.

Dangers of Alcohol Abuse during Menopause

There are some real dangers associated with alcohol abuse during menopause including:

• Heavy drinking may eventually lead to alcoholism. When the individual becomes physically and psychologically dependent on alcohol it completely takes over their life and destroys everything of value.
• Alcohol abuse causes the symptoms of menopause to increase in severity. For example, drinking may trigger hot flashes for some women, however this experience is not universal and generic. Some studies find alcohol increases risk and severity of hot flashes, whereas others find the opposite.
• It will increase symptoms of depression. Alcohol has been found to lower serotonin and norepinephrine levels. Therefore, when alcohol wears off, you will be more depressed than ever. Women at menopause are especially vulnerable to depression, and heavy drinking can just make that worse. Heavy drinking itself can lead to depression, and women who show signs of alcoholism are two to seven times more at risk of developing depression than men.
• Alcohol abuse is strongly associated with suicidal thinking.
• Any amount of alcohol increases the risk of breast cancer. The increase in risk is there, but small, for women who drink one drink a day. Women who drink two to five drinks a day have about 1.5 times the risk of nondrinkers. The increased risk doesnt seem to have anything to do with alcohol’s effect on estrogen levels.
• Drinking alcohol increases the risk of many other cancers. The risk rises with the amount of alcohol consumed. And the risk rises higher if you smoke as well.
• Alcohol has harmful interactions with many medications, even ones you may not think about, such as medicines for arthritis, indigestion or heartburn, high cholesterol, high blood pressure, and more.
• More than moderate drinking increases the risk of cardiovascular disease. Among heavy drinkers, women are more susceptible to alcohol-related heart disease than men.
• Women who drink heavily are prone to central obesity—the apple shape that is a big risk for cardiovascular disease.
• Heavy drinking can lead to osteoporosis that cannot be reversed. It’s also a risk for fractures.
• Binge drinking increases the risk of developing type 2 diabetes.
• Alcoholic women are more susceptible than men to key organ system damage, including heart muscle damage, nerve damage, cirrhosis, and possibly brain damage as well.
• Alcohol can help people sleep better at night, but it is not as restorative as natural sleep, and as a result the individual will not get as much benefit from it.
• Alcohol abuse leads to hangovers the next day, and this can make it harder to function.
• Alcohol may cause or intensify the social dysfunction in the family and may cause problems with friends.

Sources and Additional Information:

http://alcoholrehab.com/alcohol-rehab/alcohol-abuse-during-menopause/

http://www.menopause.org/for-women/-i-menopause-flashes-i-/drink-to-your-health-at-menopause-or-not

http://www.goodtherapy.org/blog/women-hormones-menopause-alcohol-abuse/

http://www.healthline.com/health/menopause/alcohol

http://www.menopauseatoz.com/menopause-alcohol-seeking.shtml

Your facial beauty routine

Apply blusher to the apples of your cheeks, stroking upwards and outwards for a fresh, healthy look give your eyes an instant wake-up call Your facial beauty routine
1. Apply a light moisturising foundation to even out skin and give radiance and sheen. Apply only where you need it (over and around the nose, which can look a little red as we age, and on the forehead and chin).
2. Apply a dab of concealer and blend under the eyes while looking down into a mirror – it makes shadows easier to see.
3. Apply blusher to the apples of your cheeks, stroking upwards and outwards for a fresh, healthy look.
4. Curl your eyelashes – still the quickest, least invasive and cheapest way to give eyes a lift.
5. Carefully apply a coat of black mascara covering every lash, especially the outer ones, to give your eyes an instant wake-up call.
6. Add a smudge of neutral eye shadow (brown, soft black or grey) along the top lash line.
7. Fill in your eyebrows to even out and camouflage sparse areas. If you have good strong brows, set them in place with a sweep of clear brow gel.
8. Apply a slightly glossy, conditioning lipstick.

How Men and Women are Different in Terms of Emotional Response

There is a common stereotype that women are much more "emotional" than men. While there is a certain truth in such observation, and by nature women are more focused on their emotions and refer to them more commonly in conversation than men, both men and women will experience emotions and emotional reactions to different stimuli and situations.

Man should behave like a “Man”

There is one more common stereotype, which significance is determined by the cultural background as well, that men should not show their emotions at all, as that is an obvious weakness sign. "Real men" do not cry or get upset. Bottom line! Both due to the different biological emotional response and as result of the evolutional changes developed through the history, men certainly show the world at a whole less of their emotional side, compared to the more emotional female response to the life events and inside personal relationship. However, men do express their emotions in the particular way and in the particular situation. Compared to women, men often show their emotions to less people, and often only to their nearest and dearest. Also compared to women, they tend to display their emotions with less intensity, making conscious and subconscious efforts to down play how they are feeling. Men are expected to have a greater control over their emotions and what they will display to the world.

 How true stereotypes are?

Stereotypes of the way men and women are expected to deal with their emotions pervade our culture and society, easily eliciting images of overly reserved men and excitable, emotional women. Boys are told to suck it up; girls are told to let it all out. But do gender differences actually exist between men and women, and if so, how do they affect our emotional health?

The research is mixed regarding the emotional differences between the sexes. Strong evidence has been found that there are differences in the way men and women detect, process, and express emotion. Other studies show that men and women share more emotional similarities than differences. However, the stereotypes of reserved men and emotional women are widespread and do affect the way young boys and girls are raised. Some researchers argue that we may be ingraining gender differences that do not naturally exist by accepting and passing on these stereotypes to our children. Other researchers believe these differences have developed due to the evolutionary roles placed on men and women to survive and thrive. While researchers debate these gender differences, they agree that the differences ultimately can have a negative effect on members of both sexes.

Recent Researches

Recent researches have shown important ways in which men and women react emotionally and perceive emotion in others:

• A global study of 55 cultures found that women tend to be more emotional, agreeable, extroverted, and conscientious than men.
• Women read other people’s emotional reactions better than men, regardless of whether they receive those emotional cues verbally or visually.
• Women reported experiencing love and anger much more intensely than men did in another assessment of gender differences in emotional response. These women also smiled more when recalling memories of happiness or love.
• Men and women respond to stress in different ways. Women display greater sadness or anxiety than men, while men show an increase in blood pressure and a tendency toward alcohol craving.
• Women are more inclined than men to experience disgust when exposed to stimuli intended to elicit an emotional reaction.

And those are just studies over the past few years. Decades of research have found numerous differences in the ways men and women interpret emotions and react emotionally. Also, studies have found that gender differences matter more than sexual orientation — a heterosexual woman and a homosexual woman have more in common emotionally than a heterosexual woman and a homosexual man.

Why these differences occur is less easily explained:

• Some research has found that the differences may be rooted in cultural stereotypes. For example, women are perceived as being more emotional and behave that way because it’s believed that’s what women do, while men express emotion only when the situation warrants it.
• Parents may have a hand in promoting these gender differences, expressing disapproval with boys who cry or express other "weak" emotions while shrugging off similar behavior in girls.
• Other studies posit an evolutionary cause for these gender differences in emotion. Men serving as hunter-gatherers needed to take more risks and be more dominating, while women who stayed home and cared for young needed to be more nurturing and cautious. These roles have resisted change as human society has progressed, and indeed, progress may cause these roles to become even more pronounced.

Are Men and Women wired differently?

Often emotional differences between men and women come down to their physiological make-up. For example, while the same group of neurons in the brains of both men and women process emotional experiences of fear and aggression, these neurons are connected to different regions of the brain in men and women.

For men, the cluster "talks with" brain regions that help them respond to sensors for whats going on outside the body, such as the visual cortex and an area that coordinates motor actions.

For women, the cluster communicates with brain regions that help them respond to sensors inside the body, such as the insular cortex and hypothalamus. These areas tune in to and regulate womens hormones, heart rate, blood pressure, digestion and respiration.

"Throughout evolution, women have had to deal with a number of internal stressors, such as childbirth, that men havent had to experience," said one of the latest study’s co-author Larry Cahill of the University of California Irvine. "What is fascinating about this is the brain seems to have evolved to be in tune with those different stressors."  

This study focused on activity in the amygdala, a cluster of neurons found on both sides of the brain and involved for both sexes in hormone and other involuntary functions, as well as emotions and perception. Cahill already knew that the sexes use different sides of their brains to process and store long-term memories, based on his earlier work. He also has shown that a particular drug, Propranolol, can block memory differently in men and women.

The scans, performed in the process of the study, showed that mens and womens amygdalas are polar opposites in terms of connections with other parts of the brain. In men, the right amygdala is more active and shows more connections with other brain regions. In women, the same is true of the left amygdala.

Scientists still have to find out if ones sex also affects the wiring of other regions of the brain. It could be that while men and women have basically the same hardware, its the software instructions and how they are put to use that makes the sexes seem different.

Hormones, Hormones

Hormones play a major role in human emotions. Surges or drops in hormone levels can make a person more or less likely to be angry, sad, happy, or joyous. Since men and women have different levels of hormones such as testosterone, known to incite anger and violence, and estrogen, known to cause bonding and nurturing behaviors, it is safe to assume that those hormones would also result in emotional differences between men and women.

Women are better than men identifying emotion

As part of the serious scientific investigation, Olivier Collignon and a team from the Université de Montréal Centre de recherche en neuropsychologie et cognition (CERNEC) clearly demonstrated that women are better than men at processing auditory, visual and audiovisual emotions, while taking for this study fear and disgust.

The research team studied fear and disgust because both emotions have a protective, evolutionary history. Simply put, these emotions are more important for survival of the species than other emotions such as joy.

As said, the study found that women were superior in completing assessments and responded quicker when emotions were portrayed by a female rather than a male actor. Compared to men, women were faster at processing facial and multisensory expressions.

Evolutionary psychologists have suggested that females, because of their role as primary caretakers, are wired to quickly and accurately decode or detect distress in preverbal infants or threatening signals from other adults to enhance their chances at survival.

"However, these studies should not rule out the fact that culture and socialization do play a powerful role in determining gender differences in the processing of emotional expressions," says Collignon.

Does gender related emotional response affect your health?

It is a well established fact that gender related differences in emotional processing and response have direct consequences on the physical and emotional health of men and women. Overly emotional women tend to be at greater risk for depression, anxiety, and other mood disorders, while men who repress their feelings tend to be at greater risk for physical ailments such as high blood pressure, and also tend to indulge in more risky behavior and vices such as smoking or drinking.

Researchers and doctors have several different proposals for dealing with these differences. Some argue that we should accept these gender differences, based on the fact that feminine women and masculine men tend to be happier than those who are gender-atypical. According to this line of reasoning, boys and girls should be allowed to develop both stereotypical and non-stereotypical emotional responses without judging them or trying to shape them.

Others believe that parents can help dull or negate these stereotypes by refusing to reinforce them. For example, fathers who take a more involved role in child-rearing tend to raise children who dont fall into the stereotypical sex roles of the stoic male or expressive female.

Sources and Additional Infromation:

http://www.healthguidance.org/entry/13971/1/Emotions--Differences-Between-Men-and-Women.html

http://www.everydayhealth.com/emotional-health/gender-differences-in-emotional-health.aspx

http://www.livescience.com/4085-emotional-wiring-men-women.html

http://www.sciencedaily.com/releases/2009/10/091021125133.htm

http://www.helium.com/items/2244682-emotional-differences-between-men-and-women

15 Recommendations to Ease Excessive Flatulence in Menopause

I have been impressed with the large numbers of patients who report uncomfortable symptoms of gas and embarrassing flatulence. Certainly, these symptoms occur at any age, but it appears that the menopause and perimenopause transition is a peak time for these symptoms.

John A. Sunyecz, M.D., President, MenopauseRx , Inc.

About half of all menopausal women report they experience increased flatulence. While the overwhelming numbers of the related disturbance cannot be waived, the actual reasons might or might not be related to the menopause related health conditions. It is possible that the declining estrogen levels could be the cause. At the same time, it might also be due to the aging digestive system that might produce more gas for many middle-aged people of both genders. Another possible cause could be changes in diet, coming with lifestyle adjustments.

What Is Gas?

Building up and passing gas is part of life at any stage. The body sheds gas by burping it through the mouth or releasing it through the rectum. A person--menopausal or not--may require 14 efforts to pass 1 to 3 pints of gas daily. The odor of intestinal gas is attributed to its combination of hydrogen, nitrogen, oxygen, carbon dioxide and occasionally methane. Bacteria in the large intestine breaks down food substances into gas and adds the distinctive odor. That odor is no cause for health concern.

Passing gas between 15 and 25 times per day and some amount of abdominal bloating related to digestion is considered normal and nothing to be concerned about medically. Excessive gas production , more than 25 times per day, may be a sign of a malabsorption problem that can be detected by your doctor.

Is Menopause Really the Cause?

While many health care professionals conjecture that increased flatulence may be related to menopause, it may not be a physiological result of reduced estrogen. Doctors report their patients are changing their diets to aid their transition into menopause and the foods they are eating are ones that produce increased gas and bloating. According to a survey cited by the North American Menopause Society, 70 percent of women in menopause have made nutritional changes to fight menopausal symptoms like bone loss. Diets recommended keeping bones strong after menopause - low in saturated fats and high in fiber and soy – may actually contribute to the production of gas. And, women who attempt to increase their calcium intake with milk may have some intolerance to lactose, which can also add to the production of gas.

What Foods Cause Gas?

Its more difficult for the body to absorb some fibers, sugars and starches, so the large intestine breaks those down into the gases that result in flatulence and/or bloating. Gas-causing foods include vegetables like beets, broccoli and Brussels sprouts; legumes like black-eyed peas, lentils and a variety of beans; grains; cereals; nuts; and carbonated beverages like soda pop and beer. Rice is the only starch that doesnt cause gas.

A 2001 National Health and Nutrition Examination Survey concluded that not only is soda the major source of calories in the United States but it overwhelms even the best digestive capacities and feeds gas-producing bacteria. If you are menopausal and struggling with flatulence, you might want to seriously consider eliminating soda from your diet or limiting your consumption.

Medications

Many "older" people, including women who are menopausal, may be taking medication for various disorders. The medication, combined with your less than efficient digestive system, compounded by the foods that we choose to eat, can lead to what Scott Olsen, a naturopathic doctor, refers to as "room-clearing" gas. Ask your physician if your medication may be exacerbating your gas problem.

There Is Relief – Diet and Lifestyle Recommendations

1. Eat Fewer High Glycemic-Index Carbohydrates. "White" foods such as potatoes, white bread, donuts and pretzels are considered high glycemic-index foods. Consuming large quantities can cause cellular inflammation, and increase production of insulin and stomach acid. A diet lower in carbohydrates and higher in fat and protein can prevent bloating along any accompanying heartburn and indigestion.

2. Low Saturated Fat Intake. If you are upset by the passing gas problem, take the advice of the North American Menopause Society and eat meals that are high in whole grains, vegetables and fruits, helping to combat menopausal symptoms (night sweats, hot flashes and so on), but are low in saturated fats.

3. Include Protein and Healthy Fats in Every Meal. Examples of recommended foods are fruits and vegetables, brown rice, chicken breasts, peanut butter, eggs, yogurt, cheeses, tuna, nuts and seeds. However, fruit should be eaten alone. Consuming it with fat may cause bloating and indigestion.

4. Eliminate Gluten. During menopause shifting hormones may cause some women to develop a gluten intolerance. Try eliminating all breads and baked goods from your diet for at least one week to see if it relieves bloating.

5. Drink Plenty of Water. Not only does water rid the body of toxins, it also decreases appetite, moisturizes the skin and relieves tension headaches and hot flashes. Aim for four to eight 8 ounce glasses of water per day, but be still sure to drink when you are thirsty, not forcing yourself to increase the water consumption beyond your natural needs.

6. Consume Less Alcohol. Alcohol is a gastric irritant and should be avoided by anyone who regularly experiences bloating and indigestion. If you cannot completely eliminate it from your diet, try cutting your regular consumption in half.

7. Take Supplements and Digestive Enzymes. Supplements such as enteric-coated peppermint, evening primrose, lemon balm and aloe vera have been shown to soothe digestive problems. Digestive enzymes are naturally occurring substances which help the body process sugars, starches, proteins and fats and reduce bloating and gas. Supplements and digestive enzymes are available at most drug and health food stores. As with any medication, do not take any supplements or enzymes without first consulting your doctor.

8. Eat Slower. Chewing your food longer allows saliva enzymes to break food down before it heads for the digestive tract. That reduces gas production. Eating slowly is another deterrent, since it reduces the intake of air, another contributor to flatulence.

9. Avoid Large Meals. Consuming large meals - even those made up of healthy foods - elevates insulin levels and increases bloating. To prevent digestive difficulties and maintain insulin levels, better eat a 200 to 300 calorie meal every 2-1/2 to 3 hours.

10. Stop Eating Three Hours Before Bed Time. Going to bed on a full stomach can cause acid reflux and bloating. Conversely, going to bed with an empty stomach has been shown to prevent bloating and minimize hot flashes.

11. Use OTC Medications. Medications, sold over the counter to reduce gas, can be effective against flatulence. So can products, which help you to digest lactose. For example, you can try activated charcoal. Activated charcoal tablets may be helpful in preventing flatulence, since they can absorb any excess gas in your system. However, it is important to note that activated carbon can also interfere with the action of other medications. So, if you are taking any medications, you may need to consult with your pharmacist about it.

12. Reduce Stress Factors. Stress is known to trigger and aggravate the flatulence issue. Have you noticed how your abdominal muscles tighten when you are under a great deal of stress? The gastrointestinal tract is closely connected to the brain and is extremely sensitive to anxiety, anger and depression. Under stressful situations, the brain sends signals to the gastrointestinal tract, which then results, to the tightening of the muscles and painful spasms.

13. Decrease Air Intake through the Mouse. Avoid activities that result in increased intake of air through mouth such as smoking and chewing bubble gum for a very long time and drinking with the help of straw.

14. Exercise.Exercise at least four days per week. Regular exercise can help decrease water retention and alleviate bloating while pumping endorphins - or "happy hormones" - throughout your body.

Yoga and Flatulence

While we mentioned before that the physical exercises are one of the efficient ways to easy flatulence, there is one of the activities, which may be considered as extremely helpful – Yoga. Yoga is a way of life, an art of righteous living or an integrated system for the benefit of the body, mind and inner spirit. Performing regular yogic asanas and breathing exercises along with taking some natural and herbal medicines is the best way to free your life from the ailment of gastric problems. Regular focused breathing can open up blocked areas of energy in the body and thus strengthen the digestive system.

Similarly, there are certain special morning kriyas of yoga which help in the strengthening of abdominal powers to prevent and treat indigestion and other stomach related disorders. Aim of Yoga is the attainment of the physical, mental and spiritual health. Certain yoga asana that are inverted are extremely beneficial for treating indigestion since they force your blood to flow in the opposite direction. This helps to take the strain off from your lower body and when you return to your normal position the blood rushes back, this helps to clear any blockages and also nourishes your system with a fresh supply of fresh blood and oxygen so your system rejuvenates itself and functions at its optimum level.

Yoga Poses for Flatulence

Boat Pose

Perform the Boat Pose to strengthen your abdominal area and hip flexor, tone muscles in the midsection, improve digestion, and relieve stress. You can use a Yoga Strap to aid you in holding the pose longer or if you cannot keep your legs straight.

Bow Pose

The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts. The Bow works all parts of your back simultaneously. The pose is so named because as you hold it, your body is bent back like a bow and your arms are held straight and taut like a bowstring.

Cobra Pose

This is simply the easiest of the yoga poses for anxiety. Lying flat on stomach rest your palms besides your shoulders. Holding the feet together and toes pointing away, push-up your head and chest gently off the ground with head lifted up fully. Breathing sequence is inhaling while pushing up and exhaling on the way back.

Pigeon Pose

The Pigeon Pose isolates various muscles in the hips, reducing stiffness and increasing flexibility. It is this isolation of muscles that can make this pose so challenging. Be aware that there is definitely some physical work involved with the practice of this asana. The key is to bring your attention to and observe the sensations created in your body during your practice.

Pranayama

Pranayama or Breathing Exercise which promotes proper breathing. In a Yogic point of view, proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy. Pranayama Yoga also goes hand in hand with the Asanas. The union of these two Yogic Principles is considered as the highest form of purification and self-discipline, covering both mind and body.

Yoga Asanas for Flatulence

Pavanmuktasana

Pavanmuktasana means freedom from air which is related to gaseous distention of stomach and as the name suggests it is beneficial in gas related problems of the stomach. It is also very much useful for persons with spinal problems such as chronic backache, slip disc or sciatica.

                                                                                                                                                                                                               

Steps:

·         Lie down on your back, fold your right leg up to the knee and lift the right knee to the chest. Interlock both the hands and keeping them on knee support knee to rest on the chest. Then lift your head and try to touch the knees by your nose. Now hold your breath and remain in this position for 10-20 seconds and then make your leg straight.

·         In second stage of Pavanmuktasanaboth knees should be folded in the same way and the head should be lifted to touch in between the knees by nose as shown in picture below. Duration and timing of PavanMuktasana

·         The position of pawan muktasana should be holded for 10-20 seconds and the entire procedure should be repeated 2-4 times, then second phase of Pavanmuktasana should be done. Complete cycle should then be repeated 3-4 times.

Halasana

Halasana makes the spine flexible. Halasana improves the strength of the muscles and nerves of the spine. Blood circulation to the neck is increased. The waist becomes free from excess fat. The stomach is pressed well and the abdominal viscera improve their function. Digestion is improved. Constipation is removed. Practice of halasana slims the body.

Steps:

·         Lie flat on your back with legs and feet together, arms at the sides, closed and placed beside the thighs.

·         Keeping your legs straight, inhale slowly, and raise your legs to 30, 60 and 90, pausing at each stage. While exhaling push your legs further over and above the head and then beyond, so that they touch the floor (without bending the knees).

·         Stretch your legs as far as possible so that your chin presses tightly against the chest. Then raise your hands and try to hold the toes. Retain the pose from 10 seconds to three minutes. Breathe normally.

·         While exhaling, return to the standing position. Slowly go through the process in the reverse order.

Dhanurasana

This asana helps to relieve arthritis and rheumatism. It strengthens the whole body, particularly the lungs, abdominal organs, sciatic nerves, prostate glands and the kidneys. It also provides relief in cases of diabetes, constipation, dyspepsia, bronchitis, etc.

                                                                                                                                                                                                               

Steps:

·         Lie down with face and the forehead touching the ground, arms extended along side the body and legs straight.

·         Bend your legs at the knees towards the hips, bringing them forward so that they can be held firmly by the hands at the ankles on the respective sides.

·         While inhaling, stretch your legs backwards and raise your thighs, chest and head simultaneously. Hands should be kept straight. The weight of the body should be on the navel. Knees should be kept close, if possible, with eyes looking upwards. This posture should be retained for at least a few seconds, holding the breath.

Bhujangasana

Bhujangasana is one of the most important Yoga poses. Bhujangasana is also called by the name of Cobra pose. Begin inhaling and raise your chest and head slowly to the maximum limit it can reach. While performing the exercise remember to keep your hip muscles tight so that your lower back is not injured.

Steps:

·         Lie in the prone position with the forehead resting on the floor, legs straight and feet together, toes pointing backwards, arms bent at the elbows, palms flat on the floor, shoulders and arms on the sides of the chest and fingers kept straight And together.

·         Inhale slowly and the raise the upper body (head, neck and chest). Look at the ceiling (sky) with the neck bent as far back as possible. For raising the body, only the back muscles are to be used.

·         Do not push up with your arms. Waist, legs and toes should remain on the ground. Raise your body as much as possible, holding the position and retaining the breath for a few seconds.

·         Exhaling slowly, return to the original position. Repeat three to four times.

Dont Ignore Possibility of Medical Conditions

Although increased flatulence is common in menopause, it occasionally can indicate a medical condition that requires treatment. Possibilities include: appendicitis, gallstones, irritable bowel syndrome, and stomach ulcers. So consult with your doctor before you attribute increased flatulence to middle age--or to menopause.

Sources and Additional Information:
http://www.livestrong.com/article/237494-excessive-flatulence-in-menopause/

http://suite101.com/article/relieving-bloating-and-indigestion-during-menopause-a405145

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http://ezinearticles.com/?Flatulence---5-Powerful-Tips-To-Prevent-It&id=544838

http://www.indianmirror.com/games/yoga/yoga-flatulence.html

Testing of your Menopause Status Overview

Women who suspect they are experiencing perimenopause should have a complete medical examination by a qualified professional. The diagnosis of perimenopause can usually be made by reviewing a woman’s medical history. The most common symptoms women notice are changes in menstrual periods and the onset of hot flashes. Menopause is confirmed when a woman has had no menstrual bleeding for 12 consecutive months.

In most cases, hormone tests aren’t reliable because in menstruating women, hormone levels are changing all the time. However, in younger women when menstrual irregularity is infrequently a sign of menopause, hormone testing may be more valuable to confirm that menopause has indeed occurred. Sometimes testing is done to check specific hormone levels, especially when fertility is an issue. This can help women make decisions about beginning or adjusting medications. For some women,  it may make sense to test for other causes  of symptoms that can mimic perimenopause, such as thyroid disease.

Sometimes, elevated follicle-stimulating hormone (FSH) levels are used to confirm menopause. FSH is a hormone produced by the pituitary gland that triggers the ovaries to secrete estrogen. As the ovaries’ production of estrogen declines, the pituitary gland tries to stimulate estrogen production by releasing more FSH into the blood. When a woman’s FSH blood level is consistently elevated to 30 mIU/mL or higher, and she is no longer having menstrual periods, it is generally accepted that she has reached menopause.

However, a single FSH level can be misleading in perimenopause since estrogen production doesn’t fall at a steady rate from day to day. Instead, both estrogen and FSH levels fluctuate from fairly high to fairly low during perimenopause. Therefore, one test with an elevated FSH level is not usually enough to confirm menopause. More important, a low FSH in a woman who is having hot flashes and changing periods does not eliminate the likelihood of perimenopause. Also, if a woman is using certain hormone therapies (such as birth control pills), an FSH test isn’t valid.  

Some healthcare practitioners recommend testing a woman’s saliva for estrogen levels. There is no conclusive evidence that this test provides accurate information around menopause.

Why Testing is Important?

Whether you visit with your doctor or self-test at home, it is always important to get an accurate picture of what is going on with your body. It can be frustrating to have to deal with symptoms like hot flashes and insomnia and not know why they are happening. Getting a test done to measure your hormone levels could provide you with an explanation for all those uncomfortable symptoms.

Getting tested will also help prepare you for changes that your body may be beginning to experience. Aging is associated with various health issues, including osteoporosis, heart disease, and infertility. By getting your hormones tested you may be able to get on top of these issues sooner, decreasing your chances of having to face a serious illness. Testing for menopause is also a way that you can take control of your body and your health.

Sources and Additional Information:

http://www.menopause.org/Portals/0/Content/PDF/menopausebasics.pdf

http://www.epigee.org/menopause/self_testing.html

http://womenshealth.about.com/od/menopause/a/menotesting.htm

http://www.webmd.com/menopause/guide/menopause-diagnosis-tests