Menopause is a time of change physically and emotionally for many women. Some women go through this season of life relatively comfortably but there are others who lives are fraught with weight gain, sleeplessness, sluggishness, hot flashes, depression, anxiety, and more.
Most women today know that they may consult experts who will help them to ease symptoms and traverse this passage in a woman’s life.
Some simple things that may be done include diet and exercise. The following is recommended:
- Eat a diet rich in veggies and fruits and fatty fish. It is known that there are some foods that can actually relieve symptoms during this time. These foods are ones high in a nutrient called phytoestrogen. These are plant nutrients that mimic estrogen in the human body. These plant foods mimic the effects of a certain type of estrogen most beneficial to the menopausal woman.
Such foods include soy based foods, flaxseed, broccoli, cauliflauer, cabbage and brussel sprouts. Eating a variety of these foods proves the best effects. These phytoestrogens bind to receptors in the breasts thus preventing binding with harmful forms of estrogen such as estradiol. And, in addition, it can relieve many symptoms including hot flashes.
- Incorporate exercise into your daily life. Plan on doing 30 minutes of aerobic exercise five or so days a week. Plan on lifting weights as a form of exercise as well. This may prevent muscle breakdown, and the exercise supplies energy and helps with relief of sleepless nights and weight gain. If at all possible, make more movement a lifestyle habit, walking to the grocery store, going up stairs instead of the elevator.
- Drinking water is important as well. Water is needed for proper functioning of the body, and could help in better functioning during menopause.
- Getting sufficient sleep may be a challenge but is recommended. Knowing proper sleep habits is beneficial as well. Using your bed for only sleeping and sex, no watching TV in the bedroom or using a computer. If you can’t sleep, go in the other room and do something relaxing. Go to bed and get up at the same time every day. Avoid caffeine and alcohol at night.
All of these activities may prevent or delay top health risks common to women going through menopause. Such conditions as heart disease, osteoporosis, breast cancer, ovarian cancer, and clinical depression may be prevented. Type 2 diabetes is also common at this stage in