Menopause, a sometimes taboo subject in our society, is a natural biological process that marks the end of reproductive life for women. During this period, the body undergoes significant hormonal changes, which can affect the general health and well-being of a woman.
Certain lifestyle changes can help ease menopause symptoms. Discover below the most important and simple lifestyle measures that can promote physical and mental well-being.
Micronutrients
There is a lot of talk about healthy and balanced eating, and certain principles can be valid throughout life. However, in menopause, certain specific symptoms need to be managed, from hot flashes, tachycardia, nausea and sleep disturbances to osteoporosis, joint, muscle and headache pain, plus hair and nail damage. Diet can be a useful tool in this regard, as certain micronutrients, such as calcium and vitamin D, can help alleviate symptoms.
Vitamin D
This is extremely important for maintaining bone and joint health. The skin is the organ that manufactures vitamin D through exposure to the sun, morning and evening. The intake of vitamin D can be supplemented from the diet, with fresh mushrooms, fatty fish, cod liver oil, eggs, cheeses and dark chocolate, but also with food supplements. Vitamin D helps reduce symptoms such as hot flashes.
Calcium
It is essential for maintaining healthy bones and reducing the risk of osteoporosis. A daily intake of at least 1,200 milligrams of calcium is recommended, from food sources such as low-fat dairy products, green leafy vegetables and cereals fortified with calcium and vitamin D, the latter of which is essential for calcium absorption.
Vitamin K
This is essential for skeletal and heart health and, in addition, works synergistically with vitamin D. Vitamin K is found in fermented foods such as sauerkraut and kefir, but also in dietary supplements.
Omega 3 fatty acids
These are vital nutrients for maintaining cardiovascular health, skin, intestinal system, bones and brain functions. A diet rich in fatty fish such as salmon, sardines and mackerel is a good way to increase the level of Omega 3 in your diet.
Good hydration
Adequate hydration is essential for overall health. During menopause, good hydration can help alleviate symptoms such as hot flashes and dry skin. Try to drink at least eight glasses of water a day and include hydrating foods such as watermelon, cucumber and celery in your diet.
Regular exercise
These are essential for maintaining overall health, including during menopause. Exercise can help manage symptoms such as weight gain, mood swings and low energy levels. Here are some examples of physical activities you can practice regularly:
● Strength training – this can help maintain muscle mass and prevent the loss of bone density that often occurs during menopause. Two to three sessions a week can be extremely helpful.
● Cardiovascular exercise – walking, jogging and cycling are among the activities that can help maintain a healthy weight and improve cardiovascular health.
● Yoga – this can help reduce stress levels and improve flexibility and balance. You can go to a yoga class or practice at home using online resources.
Other lifestyle measures
There are some other simple lifestyle measures that women can consider to help ease menopause symptoms:
● Managing stress – this can exacerbate symptoms such as hot flashes and mood swings. You can practice meditation or deep breathing exercises.
● Good quality sleep – this is essential for overall health and, during menopause, can help ease symptoms such as hot flashes and mood swings.
● Quitting smoking – this can exacerbate symptoms such as hot flashes and increase the risk of heart disease and other health problems.
● Limit alcohol consumption – it can exacerbate symptoms such as hot flashes and increase the risk of breast cancer.
Menopause is often accompanied by unpleasant physical and emotional symptoms, including hot flashes, mood swings and weight gain. However, there are a number of simple lifestyle measures that can help manage symptoms and promote overall health and mental well-being.
Photo source: Pexels
2023-06-01 07:39:10
#Simple #effective #methods #relieve #menopause #symptoms #Click #women
