Lifestyle Changes That Make Menopause a Breeze
Menopause is one of the key phases in a woman’s life as it marks the end of the childbearing years and heralds a much more relaxed phase. Menopausal women experience various symptoms associated with the various changing processes at work in the body and hormonal fluctuations. Hot flashes, mood changes, fatigue and depression may arise.
Menopausal women are at higher risk of developing cardiovascular complications and it is crucial you maintain a diet beneficial to your heart health as well as manage cholesterol and blood pressure at stable levels. Diet, therefore, forms a key aspect of lifestyle change if you are a menopausal woman and will enable you to derive benefits as you struggle to cope with the symptoms of menopause.
Tips for Easier Menopause
• Plenty of fresh fruits and cruciferous vegetables must be included in your diet. These are a rich source of diverse nutrients, minerals and enzymes and have diverse health benefits. They play a key role in lowering the incidence of cancers. Menopausal women are at higher risk of developing cancers due to their advanced age.
• It helps if you maintain a low content of saturated fats in your diet. This is very helpful in sustaining a low blood cholesterol level and is a fundamental factor in sustaining your heart health.
• To help keep your saturated fat content low, restrict yourself to lean meats and poultry without skin. It is a good idea to grill, steam or roast your meats rather than frying.
• However, certain oils are beneficial for you. Omega-3 fatty acids have been found to be very effective in managing heart health. These oils are richly available in fish like sardines and salmon. If you are unable to get the fish, consider taking a supplement containing omega-3.
• Salt intake must be carefully regulated so as to maintain a desirable blood pressure, also key to keeping your heart healthy.
• Alcohol and beverages that are rich in caffeine and sugar must be consumed minimally. For menopausal women, too much alcohol causes the bones to become brittle and increases the risk of osteoporosis. It also increases the risk of breast cancer so if you must drink, do it in moderation.
• Maintain your body weight right and exercise frequently. Gaining weight is a real challenge for menopausal women. Exercising regularly and maintaining a balanced diet, are vital in enabling you achieve healthy body weight.
• Supplements are a great idea and you’d benefit to take a comprehensive supplement with ingredients that address your specific needs as a menopausal woman. For instance, calcium is helpful in maintaining the bone density which tends to decrease in menopausal women.
Learn more about menopause in our menopause forum.