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Ways to increase energy when feeling tired

Eat and drink to increase energy.

1. Drink a cup of green tea. Green tea has caffeine Which is why it helps rejuvenate But it is different from coffee is Green tea may also reduce the risk of fainting. High blood pressure, depression, heart attack, and diabetes. [7] Try drinking a cup of green tea to increase energy.

•         Limit yourself to receiving up to 400 milligrams of caffeine per day. [8] Keep in mind that different types of caffeine beverages also have different amounts of caffeine. For example, coffee may contain caffeine. Between 60 and 150 milligrams per cup While the tea may contain about 40 to 80 milligrams. [9]

2. Always drink enough water. Many people do not drink enough water throughout the day. Which leads to low energy The goal is to drink eight glasses of 8 oz. Of water each day. But drink more during exercise, for example, you should drink a glass of water before and after exercise. If you exercise more than 30 minutes, then sip water during exercise as well. [10]

3. Choose complex carbohydrates that are low in sugar instead of sugary snacks. Some natural sugars are important for normal brain function. But getting too much processed and concentrated sugar (Like in candies, cookies or soft drinks) will cause the blood sugar levels to bounce up. Sweet foods may increase energy for you in the short term. But it will be followed by drowsiness. [11] The choices of good snacks are:

•         Whole wheat toast with peanut butter
•         A piece of fruit
•         Carrot cut into a handful of sticks with a spoonful of Hummus stabbed.

4. Eat breakfast every day. Eating a nutritious breakfast will keep you awake. Stimulate the metabolism And prevent you from craving sugar in the afternoon. [12] Ignore the donuts and sweet cereals. The more suitable options are:

•         Whole grain bread
•         Oatmeal
•         egg
•         Fruit
•         Yogurt
•         Peanut butter

5. Choose foods that are high in protein. Eating foods and snacks high in protein will help you to have high energy levels for a long time. Protein-rich foods help the body with amino acids to repair and build tissues. Important protein sources include: [13]

•         Poultry
•         fish
•         Red fat meat
•         egg
•         nuts
•         Dairy products (milk, yogurt, cheese)
•         tofu

Changing lifestyles to increase energy.

1. Get a good night's sleep and have quality. A common reason why people are exhausted during the day is that the previous night did not get a full night's sleep. Not getting quality sleep can lead to fatigue and tiredness. Most healthy adults need an average of eight hours of sleep per night. [14]

•     Make the bedroom as quiet and dark as possible to get a deep sleep. Try to keep the room cool and avoid electrical appliances. (Including mobile phones) before bed
•     At least 40% of Americans have to feel exhausted during the daytime many days during the menstrual cycle due to poor sleep habits. [15]

2. Take a short nap during the day. Napping (short-term sleep) may help you feel alive and increase energy levels. Taking a nap for 20 - 30 minutes during the day is beneficial for increasing your enthusiasm and improving your work skills without making you dizzy or bright. Can't sleep at night. [16] Finding a place to snooze at work May be a challenge But try to think about having a quick lunch Then secretly fell asleep in the car (If you drive to work)

•     Make sure the boss and colleagues know the intent of the power-taking naps. And don't think you're just lazy
•     Try drinking a cup of coffee or tea after waking up from a nap to increase the effectiveness of your nap. [17]

3. Exercise more. Hard exercise can cause exhaustion. But regular cardiovascular exercise (Such as walking fast) for 30-60 minutes a day will help provide more oxygen and nutrients into the tissues and will help the heart and lungs work better. [18]

•     Regular cardiovascular exercise also helps improve mood. (And sexual arousal!) And makes you sleep better Which will have a double impact on energy levels
•     Aside from brisk walking Other good exercises Also including swimming Cycling and running

Trick

•     To maintain energy levels, remember that normal men need about 2,500 calories a day and normal women need 2,000 calories. Getting insufficient or too many calories can lead to levels. Energy can be reduced.
•     Sometimes watching too much television can absorb energy levels. Therefore, try to reduce the amount of time watching the screen. Especially during the day.
•     In addition to watching television If you spend too much time with your tablet and mobile phone, it will also make you feel tired and exhausted as well. If you are in this case, try not to spend too much time on it.

 Warning

•     Exhaustion Fatigue and / or extremely weak May be symptoms from medication Consult a doctor if the symptoms occur for more than a week.

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How to treat nasal congestion with medication

Nasal congestion can be alleviated by using over-the-counter pharmacies. However, patients should consult a doctor or pharmacist and read the label thoroughly before using the following nasal congestion drugs.

•     Ointments containing camphor, menthol or eucalyptus Apply on the chest area to help relieve stuffy nose. Allowing to breathe fluently But should not be used with children under 2 years of age
•     Nasal tablets or syrup It is considered a safe drug if it is necessary to be used for a long time. Commonly used drugs include ephedrine ephedrine. (Pseudoephedrine) and Phenylenene (Phenylephrine)
•     Nasal sprays, such as Ephedrine and Oxymethylene (Oxymetazoline) can help relieve nasal congestion as well. But should not be used for contact for longer than 5-7 days because if used longer than this may cause congestion after use And avoid using this drug with children under 6 years. Children 6-12 years may use this drug for a maximum of 5 days without effective treatment.
•     Nasal Spray Steroid Drugs Is a drug used to relieve nasal congestion. Especially when it is caused by allergies or hemorrhoids in the nose This drug will help reduce swelling within the nose. Safe for children and adults And medication should be supervised by a physician if used for a long time.
•     Antihistamines in the event that the cause is caused by allergies such as nasal congestion, accompanied by a continuous runny nose, sneezing, itching or watery eyes Taking antihistamines such as Loratadine or Cetirizine will help reduce other symptoms of the disease at once. In addition, some cold medicines may be found to contain antihistamines as well. The antihistamines should be taken at night before going to bed because there may be side effects causing drowsiness.
•     Pain relief medication Although it does not help relieve nasal congestion But pain relievers such as paracetamol, ibuprofen, or naproxen can be taken orally to help reduce the pain caused by nasal inflammation.

Taking care of yourself when having a stuffy nose

Common symptoms of nasal congestion may be relieved by taking care of yourself according to the following rules.

•     Inhale the nose and swallow the snot Or gently blow out the snot
•     Avoid all the irritants that may cause more allergies, such as dust mites, cigarette smoke and sudden climate change.
•     Drink enough water to help keep the mucus from clinging and blocking the nasal passages.
•     Use a cloth moistened with warm water to wring it over the face. Is to help open the nasal cavity tightly For easier breathing
•     Breathing in the face and steam from the hot water boiler will help to breathe normally. Do 5-10 minutes.
•     Raising your head higher than normal during sleep at night will make it easier to breathe.
•     Use a humidifier in the house.
•     Nasal congestion in infants and young children, use red rubber balls to gently suck out mucus.
•     Use a saline solution to wash the nasal passages to keep the nasal passages moist and not dry, as well as to help clear the mucus. You can buy equipment for washing the nose at general pharmacies. And there are also ready-made saline sprays to choose from However, in case of preparing the equipment by yourself The brine used for washing should be cleaned through boiling. And keep the equipment clean by washing and drying after using.

Causes of stuffy nose

Nasal congestion can be caused by any cause that causes irritation or inflammation in the nasal tissue, such as infection, allergens, or various diseases. The common causes of nasal congestion are:

•     Cold and other respiratory infections such as influenza And sinusitis
•     Allergy which may have stuffy nose Together with runny nose, sneezing, itchy eyes etc.
•     Hemorrhoids are caused by chronic inflammation of the nasal mucosa and inside the nasal cavity. Causing a soft lump protruding to obstruct him until breathing is difficult
•     Chronic rhinitis

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How to treat nasal congestion

How to treat nasal congestion with medication (Nasal decongestant)

The drug increases the secretion of norepinephrine. (Norepinephrine) causes the contraction of blood vessels in the nasal cavity. Reduces swelling of the nasal septum Therefore expanding the nasal cavity space Feeling clear Able to breathe easier

In Thailand, there are 2 types of nasal congestion relief medication: nasal spray and oral spray. With different usage forms as follows

1. Nasal sprays relief medication

•     The active ingredient is faster than oral type, which acts within 3-5 minutes but is shorter than the oral type.
•     The side effect of the drug is that it may cause irritation of the nasal septum. If medication is used often Or used continuously for a long time
•     Be aware that nasal sprays should not be used for more than 3-5 days, as they may cause more severe nasal congestion (Rebound congestion).

2. Oral nasal congestion medication

•     It takes longer for the drug to be sprayed, ie it takes 3-6 hours for the drug to work. But can work longer And causing nasal irritation less
•     Does not cause severe nasal congestion When using medication for a long time
•     Caution is that oral drugs affect the work of the heart and blood vessels. Therefore, this drug should not be used in elderly patients with cardiovascular disease. And high blood pressure

Physical remedy for nasal congestion

People with stuffy nose can initially relieve the symptoms on their own. By following the instructions as follows

•     Inhale or gently blow out the snot.
•     Avoid substances that may cause allergies or cause more irritation, such as dust mites, cigarette smoke, or sudden change in weather and humidity.
•     Drink enough water It may help the mucus to not stick to the ducts or block the nasal passages.
•     Use a humidifier or vaporizer. To increase moisture in the room
•     Use a cloth moistened with warm water and wring it out onto the face. Which may help to open tight nasal cavities And may make breathing easier
•     Rinse the nose with saline solution. To rinse the mucus out Makes the nasal cavity moist and not dry By being careful about the cleanliness of the equipment used
•     Raise your head higher than normal during sleep at night Because it may help to breathe easier
•     For nasal congestion in infants and young children Use a squeezed rubber ball to gently suck out the mucus.

In addition, if there is a continuous runny nose And have sneezing, itching, or watery eyes may take over-the-counter antibiotics By strictly following the instructions on the label.

What causes nasal congestion?

Nasal congestion can be caused by any reason that causes tissue in the nose to become inflamed and irritated. The main factors that are found are as follows

•     Colds or respiratory infections such as common colds Influenza And sinusitis, etc.
•     Nose allergy Or hay fever
•     Chronic rhinitis Which may be caused by allergies or not
•     Hemorrhoids, which are abnormal growths of the nasal septum or sinus cavity. Causing a soft lump sticking out Until causing difficulty in breathing

In addition, nasal congestion may also be caused by other causes, such as swelling of the adrenal glands. Getting a nose injury Inhalation of smoke dimmer There are foreign objects entering the nose. Have tumors in the nasal cavity or inside the nose Thyroid disorders, pregnancy, stress, asthma, including the use of certain drugs, etc.




What are the symptoms of stuffy nose that should see a doctor?

Although may initially relieve nasal congestion by oneself But patients should immediately see a doctor if congested nose for more than 10 days without knowing the cause Including if having a high fever Feels only one side of your nose There was blood mixed with mucus. Clear mucus after an injury to the head. Or have certain symptoms that may be signs of bacterial infection, such as having a large amount of yellow or green mucus, fever, or sinus pain etc.

Nasal congestion in children younger than 2 months. If the parents find that the baby has nasal congestion, fever or runny nose that may affect sucking. Or those symptoms causing the child to breathe Should immediately take the child to the doctor immediately.



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Nourishing the brain, increase blood flow to the brain And prevent Alzheimer's disease

 Anyone who begins to experience delusions, forgetfulness, attention deficit, short memory, slow learning Not full sleep Must quickly find food to nourish the brain immediately STO, leave it for a long time Has the right to have amnesia Which choosing to eat foods that are useful in all 5 groups is one that will help take care of our brain And what foods can nourish the brain?


Principles for choosing a wide variety of brain food supplements

• should choose foods that contain antioxidants To reduce dementia problems
• Good brain nourishment food Should help increase blood flow to the brain
• Avoid eating foods contaminated with heavy metals. Or with a mixture of various chemicals


1. real fish, as they say Eat fish and be smart Especially deep sea fish such as tuna, salmon, etc. These foods are most beneficial to the brain. But if it is difficult to find sea fish Or don't have time to prepare food Can eat supplements Fish oil can be substituted

2. Sour fruit, berry family, including blueberries, strawberries and cherries helps to improve brain health. Blood circulation system to feed the brain Helps to reduce high blood pressure, balance, high vitamins and antioxidants, helps to increase cognitive ability And IQ level well While also preventing short-term memory loss Helps to increase the number of nerve cells in the hippocampus Which is responsible directly to the memory Especially fresh blueberries Will be best for long-term memory Suitable for eating as a snack. Because it does not cause obesity And also get more vitamin C.

3. Spinach helps reduce memory loss. Especially in women Research has found that Middle-aged women eating spinach Together with other leafy greens on a regular basis will help reduce memory loss for up to 2 years. Spinach contains enzymes that are good for the strength of nerve endings. And strengthen the transceiver between neurons Also has high folic acid that is good for memorizing Helps to maintain water balance in the body. Neurologists suggest that spinach should be eaten at least 3 times a week. Especially spinach that is grown organically Which has no toxic residue

4. Eggs are well-known for helping improve brain function. Most recently, the substance "Colin" in chicken eggs will play an important role in the development of brain function and memory.

5. Carrots if you want to stimulate the brain to work urgently. Should eat fresh fruit Especially fresh carrots Eating at least once a week will help stimulate memory.

6. legumes, such as hazelnuts, almonds, peanuts, macamamia and walnuts, which are regarded as the king of beans All are sources of protein, high in fiber and have very good fat. Is a complex carbohydrate That helps to make you feel energetic While protein and fat help the body to balance, calm, relax, as well as vitamin E, which is important for cognitive processes.

7. Cereal foods such as sunflower seeds, sesame seeds, flax seeds that are high in protein, good fats and high vitamin A. While also having antioxidants That helps increase brain stimulation nutrients Magnesium helps the blood to nourish the brain well. Full of dietary fiber With the right amount of protein Also included high omega And will be very good if eaten for breakfast To increase power in the new day.

8. Apples. Drinking apple juice about 2 glasses a day or eating apples 2-3 times a day helps to increase the production of neurotransmitters called the brain. "Acetylcholine", which determines memory learning ability And learning And also improve the memory efficiency of the brain The hippocampus Therefore helping to slow down dementia.

9. Chocolate stimulates the brain Contains antioxidants that help the circulatory system And can increase the efficiency of the brain Importantly, it helps to improve memory by 20 percent. It also produces endorphins and cetronin which are substances of happiness in the brain. Make a good mood By carrying a small rod Keep it in your pocket for free. When needed freshness, it will help relax the brain.

10. Ginkgo is a medicinal plant used in the treatment of dementia, depression, and forgetfulness, so it is recommended to improve the blood circulation in the brain. Because when the brain is lacking in blood to nourish Inevitably deteriorate and eventually scare Affect the actions and performance of the brain And is also extracted as a dietary supplement In the form of vitamins to nourish the brain as well.






Nutrients help nourish the brain.

          The doctor recommended that Nutrients that help nourish Support work And slow down the degeneration of the brain, including various vitamins, especially vitamins B1, B6, B12, vitamin C and vitamin E, which are present in many types of food as follows

•     Vitamin B1 is abundant in foods such as hard rice, egg yolks, fish, soy.
•     Vitamin B6 recommends eating eggs, meat, germ, corn, bananas.
•     Vitamin B12 helps support nerve function. Improving short-term memory Reduce the risk of Alzheimer's disease in the elderly by about 4 times. Suitable food consists of eggs. Animal offal, milk, other low-fat meats
•     Vitamin C is an antioxidant. Found in fruits such as kiwi, guava, papaya, kale, Cantonese vegetables.
•     Vitamin E is abundant in kale, spinach, nuts, almonds, rice bran oil, which helps to supply oxygen to the brain.

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Ways to increase blood flow to the brain

The brain uses three times more oxygen than muscles. Oxygen is important for brain function and brain recovery. The brain will work most efficiently when the blood circulates well. There are many different methods you can try to increase the amount of oxygen rich blood that will flow to your brain.

Exercise to increase blood flow to the brain.

1. Regular exercise. All aerobic activities are good for blood circulation and good for health. One study concluded that moderate exercise helps improve blood flow to the brain of elderly women.  Take a 30-50 minute brisk walk three or four times a week.

•         Study shows up to 15% more blood supply to the brain
•         Numerous studies have shown that exercise and brain health in general are interlinked, although no research has shown that better blood circulation may help prevent or resist dementia.
•         Aerobic activity is any activity that causes you to breathe harder and make your heart beat faster, swimming, cycling, dancing and even sex. Both are aerobic exercise. Find what suits your lifestyle best and do that activity with enthusiasm!

2. Walking a short distance during the day. It is not necessary that you have to exercise for a long time in order to benefit from walking. Short walking Also helps to increase blood supply to the brain as well Even a walk that takes only three to a minute is good for blood circulation.

•         Use a stopwatch all day to remind yourself to get up. If you work at a desk Schedule your departure time.
•         Take advantage of various opportunities. That occur naturally to walk out Go up the stairs instead of the elevator. Park the car far from where it will go. Get off the bus or train before reaching the exit then walk

3. Stretch the body during the day. Stretching helps improve overall blood flow and helps prevent joint and muscle spasms. [2] Spend a few minutes every An hour to stretch the body

•         Stretching helps increase blood flow to the muscles. In reality, it's not possible to "stretch" your brain, but by stimulating blood flow throughout the body. The blood flow rate will improve and increase as well. [3]
•         Regular body stretching Which causes more blood to raise the brain, such as standing position, then use your hands to touch the knees or touch the thumb of the toes Or may sit on a clean, stretched leg, then touch the knees, calves or thumb of the toes from this sitting position Be careful not to do anything that will cause back pain or discomfort.

4. Doing yoga. Yoga is usually a posture that requires the head to stay below the heart. Which is a direct benefit to the blood flow to the brain. [4] Simple postures with alternating head and heart positions such as lying flat on the floor, so the body is perpendicular to the wall. Move forward so that both legs are against the wall and keep your buttocks close or touching the wall.

•         Posture that is more difficult, such as lifting your head above the head in a position to use the head or hand to shape the head stand or hand stand May try to practice with the wall to help with balance. Remember that yoga shouldn't create pain. Train with a well-trained yoga trainer to help you perform difficult postures.
•         Keeping your head below your heart doesn't always have to be a vertical position. The plow and fish postures are the ones that help the blood flow directly to the brain. The plow position helps to stimulate the thyroid. Helps increase blood flow to the brain. The fish port helps the neck, throat and brain.

Increase blood flow to the brain with breath

1. Breathing with the nose. Use the diaphragm in the abdominal area. This method is also known as "Breathe with the stomach". Take a deep breath of air and oxygen down to the lower lungs, where most blood flow occurs here.

•         The air that passes through the nose enters the sinus, oral cavity, and upper lungs. Breathing through the mouth helps reduce exposure to the newly merged air with oxygen.
•         Breathing with the diaphragm will increase the oxygen supply to the body.

2. Meditate. During meditation The heartbeat and breathing slow down during meditation. Meditation is often done with awareness or even determination of the breath. [5] Deep and consistent breathing helps increase the concentration of oxygen in the blood.

•         Conscious breathing helps to relax the muscles, shoulders, chest and neck, which may interfere with blood flow to the brain.
•         Meditation has proven to have many benefits. Meditation helps to reduce stress. Increase the ability to focus on one thing and strengthen the immune system as well.
•         There are many meditation methods. The easy way to start meditation is to sit comfortably. Eyes may be completely closed or not very close. And count your breath. When counting to 10, start again. Focus only on counting your breath When other ideas are interrupted, just observe and let them go and start counting again.

3. Quit smoking. Nicotine can cause clogged arteries. Which will hinder good blood flow That will feed the brain And the other side is Oxygen is given to the brain and blood circulation can be reduced to 17% immediately after stopping smoking. [6]

•         Smoking is linked to cerebral hemorrhage and aneurysm symptoms. Which means that the blood vessels will swell out Causing the vessel wall to become unhealthy
•         Electric cigarettes contain nicotine. Which will cause blood clots and blood flow to reduce the brain. This is not recommended to use in place of ordinary cigarettes.

Changing diet to increase blood supply to the brain.

1. Eat more chocolate. Research studies suggest that the flavonoids found in cocoa beans may increase blood flow to the brain. [8] Flavonoids may be found in red wine, red grapes, apples. And berries, especially tea, green or white tea Is another good source of flavonoids. [9]

•         Make sure that the calories you still receive are not exceeded the requirements for good health. Adding fat and sugar to your diet can lead to bad results.
•         Research on the benefits of flavonoids is still in its initial stages only.

2. Drink beet juice. Drinking beet juice helps increase blood flow to the brain. [10] Beetroot contains nitrates, which the bacteria in the saliva turn into nitrites. Nitrite will help expand the blood vessels and cause more blood to flow to the brain.

•         Nitrates are also found in celery, collard greens and other greens.
•         It is recommended to eat fruits and vegetables that are high in nitrates for the brain to work as efficiently as possible. Fruit and vegetable juicing is the fastest way to absorb food. These healing properties

3. Add "magic food" to your daily meal. Some people call peanuts, peaches, blueberries, and avocados to be "magic foods" because of their high nutritional value. Research has shown that consuming these foods is effective in maintaining brain health until reaching the elderly. [11]

•         Nuts, walnuts, pecans, almonds, cashews and other nuts are good sources of vitamin E. Vitamin E deficiency is linked to dementia. You can eat fresh beans. Or can be baked Non-hydrogenated peanut butter will still contain high amounts of nut nutrition.
•         Avocados are high in monounsaturated fats. These fats are linked to increased blood flow to the brain. This type of fat helps to lower blood cholesterol and causes pressure to drop. [12] Avocados also contain nutrients that help improve overall health.
•         Blueberries help protect the brain from free radicals that damage cell systems (Oxidative Stress), which can damage brain function. Eating one cup of blueberries per day - whether fresh, dry, or frozen - will improve brain function.

4. Consider supplementary food intake. Ginkgo consumption Biloba to increase blood flow to the brain that has long been And Gingko can also protect the nerve cells of Alzheimer's patients that are believed to have been destroyed.

•         Children should not eat gingko. Many research studies The piece is used by gingko adults in the amount of 120-240 mg per day.
•         Ginkgo is sold in the form of tablets, extracted capsules, and dried leaves for herbal teas.

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Treatment of vaginal dryness for menopause

The treatment of vaginal dryness in each patient will vary. Depends on the individual's condition Treatment guidelines are as follows

1. Using lubricating gel and cream
These products can help add moisture to the vaginal area for hours or almost throughout the day. You can use a lubricant gel to dissolve the vagina during intercourse. To help relieve vaginal dryness

2. The use of estrogen
Estrogen ointment in a cream form can help relieve symptoms of dry vagina. This hormone is available in the form of tablets, creams, suppositories, suppositories or rings which can be inserted into the vagina straight away.

3. Reduce smoking And to be relaxed from stress
Smoking and stress are important factors that can cause vaginal dryness. Should reduce or stop smoking And keep doing activities for pleasure when stress occurs, such as playing games, watching movies, traveling etc.

4. Regular sex
Studies have shown that women with consistent sex have less symptoms associated with dry vagina. Due to the addition of blood to the pelvic area And helps to maintain the flexibility of the vagina. However, there is no clear information on what frequency will be the best help.

5. Using a Fractional CO2 laser
Currently, there are new technologies that use lasers in regenerative treatments. In which the laser emits 360 degrees of light to stimulate the fibroblast cells Resulting in better production and arrangement of collagen fibers Vaginal cells produce increased secretions. And the moisture that followed This type of laser does not hurt. No need for general anesthesia And does not take long After doing, can do normal daily activities.



Herbs help treat vaginal dryness.

•     White Kwao Krua. Studies have found that White Kwao Krua has properties as a hormone replacement. Which can reduce symptoms of menopause, such as hot flashes, vaginal dryness, and also helps to reduce blood lipid levels.
•     Soy has a substance called Phytoestrogens Act like estrogen in the body Some women therefore consume foods that are rich in soy, such as soy tofu and soy milk. To relieve the symptoms of dry vagina But research on the side effects of soybeans is still ongoing To find out whether this type of beans actually helps to reduce vaginal dryness or not.
•     Wild yams are told about the use of creams that contain wild yam. That can help reduce the symptoms of vaginal dryness But there is still insufficient scientific evidence to confirm that these products are effective.
•     Black Cohosh herb is popularly used as a dietary supplement to relieve symptoms of menopause. However, some people also take it to alleviate the symptoms of vaginal dryness as well. But no studies have confirmed the efficacy of this herb.

Vaginal dryness can occur as follows.
Menopause - the main cause of vaginal dryness Normally, women have female hormones called Estrogen as a way to keep the vaginal lining healthy by producing a thin, clear mucus that is like a natural lubricant, coating the vaginal wall to be thick. And flexible But after entering menopause, many changes of the body Including the amount of estrogen that is significantly reduced Therefore causing these lubricants to be produced less so that there may not be anyone at all Causing the vaginal wall to be thinner Lack of moisture And not flexible Until the condition became more dry

Complications of vaginal dryness
Vaginal dryness is rarely a serious complication. In general, it may make patients more vulnerable to fungal infections or bacteria in the vagina more easily. Due to sores or abrasions on the vaginal wall that lack elasticity, are thinner and easily irritated In addition, it makes the patient feel pain during sexual intercourse, which can affect the relationship between spouses.




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How to treat hot flashes Menopause

1. How to behave when hot flashes

•     Doing weight-loss exercises such as running, lifting weights, or brisk walking for 15-20 minutes per day will help reduce depression and hot flashes. Because it encourages the body to release endorphins It also helps to reduce the risk of heart disease. And osteoporosis as well
•     Practicing yoga and meditation Or other methods of relaxation Will be able to help treat depression Mood swings And can prevent hot flashes as well
•     Soaking 20 minutes of warm water every morning may prevent hot flashes throughout the day.
•     Wear clothes that are light in texture. In a cool place Because hot weather can cause hot flashes easily And should take a cold shower before going to bed Including using thin blankets To help reduce flashes
•     Get a little sunshine in the morning So the body gets vitamin D For helping to absorb sufficient calcium
•     Quit smoking Because nicotine will accelerate the body to have hot flashes more easily.
•     Avoid poisoning foods such as coffee, alcohol, wine, chocolate, cheese and avoid spicy foods. Because it will stimulate more hot flashes

2. Food reduces hot flashes.

•     Eat foods made from soy, such as tofu, tempeh, soy flour. Because soybean contains Isoflavone, which is similar to estrogen. Will help compensate for the lack of estrogen And also helps to adjust the level of estrogen that fluctuates with the progesterone.
•     Eat foods rich in calcium. Vitamin C and vitamin E Which will help the bones become strong And adjust the level of fat in the blood to balance As well as helping to prevent hot flashes Sweating at night And the vagina is also dry.
•     Eat foods rich in fatty acids from plants such as red kidney beans, yard long beans, peas, green beans, seeds such as pumpkin seeds, sunflower seeds. Including whole grains such as wheat, oats, barley and rye
•     Eat fish that have a lot of it. Such as salmon, mackerel, tuna, sardines, mackerel, saba, pangasius and belly fish belly 1-2 times a week to increase the essential fatty acids for the body to moisturize the skin, vagina and vagina.
•     Eat sour fruits Such as oranges, apples, cherries, plums, pineapples so that the body gets enough vitamin C.

3. Vitamins for menopause

•     Vitamin C and flavonoids Reduce hot flashes
•     Vitamin E reduces hot flashes and dry vagina
•     Vitamin A reduces anorexia
•     B vitamins and magnesium Reduce depression Or worry
•     Calcium helps maintain strong bones. And helps prevent osteoporosis

     * Note: Should consult a pharmacist expert

4. Herbs help reduce hot flashes.

•     Peppermint Which has cool properties Used to cure hot flashes By brewing tea regularly Or carrying in oil form When symptoms occur, add a few drops to the tissue to inhale.
•     Ginseng tea by using 1-2 ginseng glasses soaked in hot water for about 10 minutes. Drinking, however, the water will make you energetic. And can help reduce hot flashes

5. Flicker treatment with fragrant oil
Essential oils that help to relax from hot flashes include neroli, sandalwood, lavender, clary sage, rose otto, and Geranium, by adding 3 drops of carotene oil, rose ottomans, and 2 drops of geranium into the bathtub every day. Or inhaling a few drops of lavender oil helps to relax.

Most menopausal women have hot flashes. Because when entering menopause The body will produce less estrogen. Which causes many changes in the body such as the heart beating frequently, the blood vessels under the skin expanding Body temperature rises Causing the skin around the face, neck, chest to become red and feel hot flashes Including may be sweating soaked Alternating with chills sometimes Although hot flashes in menopause are not dangerous. But it can affect everyday life, for example, some people may feel restless, insomnia, stress, depression, and easily irritated. Which has a profound effect on the physical and mental condition.

Hot flashes that occur during menopause are normal symptoms. That cannot be prevented But we can avoid stimuli that cause hot flashes and reduce the severity of hot flashes. By avoiding certain foods and beverages such as alcohol, coffee, and caffeinated beverages, spicy foods, and smoking. Including refraining from wearing clothes that are too tight And eating foods that are high in vitamins and Isoflavone such as green leafy vegetables and soy Including trying to relieve stress by doing various activities And exercise regularly.





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