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Menopause Symptoms, Diet, Exercises, Weight Gain:
Tips to Sail through Menopause with Ease!
Jasdeep Singh
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.
--> Learn more about balanced diet here at
http://www.weightloss-health.com/balanced_diet.htm
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.
Jasdeep:
To learn how to combat menopause weight gain and a chance to go
through other informative articles targetting various health
issues at
http://weightloss-health.com/weight.htm
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