更年期可以說是進入老年期的一個過渡階段，男女都有更年期，只是男性的反應沒有那麼明顯。對女性而言，最明顯的改變是月經開始不規則，女性荷爾蒙分泌逐漸減少而至停止，這時婦女也喪失生育能力。由於女性荷爾蒙減少及其他內分泌失調，導致生理及心理上的許多不適，例如熱潮紅、盜汗、腰痠背痛、皮膚搔癢、陰道乾燥、頻尿等生理反應，以及容易情緒不穩定、焦慮、多疑、失眠等心理方面的不適。
植物雌激素有降低心血管病、骨質疏鬆症及更年期綜合症的發病率，同時還具有抗腫瘤作用。植物雌激素主要有兩種類型：即異黃酮和木脂素。異黃酮主要存在於豆類、水果和蔬菜，特別是富含於大豆及豆製品中。木脂素主要存在於扁豆、穀類、小麥和黑米以及茴香、葵花籽、洋蔥等食物中。
When the ovaries no longer produce adequate amounts of estrogen and progesterone (as in menopause), the loss of these hormones can bring about various symptoms including hot flashes (a sudden feeling of warmth that spreads over the body) and sweating (which is related to hot flashes).
If you have sex often, you'll trigger the release of dopamine, a feel-good chemical in your brain that fuels desire. In menopause, the idea is to keep it up. As long as you're not in pain or uncomfortable because of vaginal dryness and you have a partner you trust, go for it.
If you are not a candidate for HRT (Hormone Replacement Therapy), if your symptoms are not severe , or if you simply decide not to use HRT, the following tips might keep you cooler at night and help you sleep better without the use of hormones.
- Wear loose clothing to bed. Clothing made of natural fibers, like cotton, is usually best.
- Keep your bedroom cool and well-ventilated.
- Avoid certain foods that may cause sweating (such as spicy foods), especially right before bed.
- Maintain a regular bedtime schedule, including going to bed at the same time every night.
- Exercise regularly but not right before sleep.
- Avoid excessive caffeine.
- Avoid naps during the day, which can prevent you from sleeping well at night.
- Talk to your doctor about prescription medications that can help you sleep.