Menopause Symptoms, Diet, Exercises, Weight Gain: Tips to Sail
through Menopause with Ease!
Menopause literally means the last menstrual period. It
generally occurs in mid-life, that is around the age of 40. It
is characterized by hormonal changes. Menstrual cycle stops and
so does the production of some hormones like estrogen.
Menopausal women often experiences weight gain along with
weakening of bones.
Post menopause, women have have higher risk of osteoporosis and
cardiovascular diseases because of the inherent hormonal
changes. Hot flushes with sudden bouts of sweating are commonly
felt by women. Other Symptoms being failing eyesight, hair loss,
weak bones, dry skin and erratic sleep patterns. The key to
staying youthful and active even after menopause is to follow
regular exercise routine and a nutritious diet.
Regular Exercise Routine:
Going in for an exercise program which addresses the entire body
is always beneficial. Even exercises like walking, swimming,
jogging, dancing are useful. To get a complete cardio workout,
involve yourself in some aerobic exercise. You can also hit a
gym for some weight training which will increase your strength.
Training with dumbbells at home, but under guidance, can serve
the purpose for you. It is important to stretch and relax too.
Relaxation helps you overcome depression related to menopause.
Exercise will also combat weight gain which a women generally
experiences during menopause. Yoga is the most effective way to
work out. it not only keeps your body active but also keeps your
mind stress-free.
Balanced Diet:
Other important issue to handle the most difficult stage for
women is to eat a balanced diet with little add-ons. Diet should
be particularly high in Calcium and Phytoestrogens.
Phytoestrogens are naturally occurring compounds, similar to
estrogens, found in plants. Phytoestrogens can be easily found
in soya and tofu. Diet high in phytoestrogens reduces the hot
flush by 40%. This is the reason why Japanese women face less
severe menopausal symptoms than their western counterparts.
Recommended amount: 10-15g of tofu or 2 cups of soya milk. Dairy
products, which are high in Calcium, also reduces bone loss to
great extent. Recommended amount: 1000gm. Since Vitamin D
promotes the consumption of calcium, it is essential to provide
enough amount of vitamin D to body. Normal exposure to sun
should provide the body with right amount of vitamin D.
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Since drop in estrogen can lead to weight gain, it is wise to
undertake some weight loss program to avoid complexities later
in life such as diabetes, joint pains, heart-related diseases.
It is also believed that some vitamins are beneficial, specially
during perimenopause. For eg Vitamin E relieves hot flushes,
Vitamin B2 alleviates perimenopausal headaches, Vitamin B6 and
Vitamin B12 help fight depression.
Tip: If you find having sex uncomfortable due to thinning and
drying of vaginal lining, use a water based lubricant.