Menopause literally means the last menstruation. It generally occurs at mid-life, around the age of 40. It is characterized by hormonal changes. Menstrual cycle stops and so does the production of certain hormones like estrogen. Often, women menopausal experiments with the weakening of bone weight gain.
Post menopause, women have a higher risk of osteoporosis and cardiovascular disease due to the inherent hormones changes. Hot flashes with sudden sweating episodes are often experienced by women. Other symptoms are failing sight, loss of hair, weak bones, dry skin and irregular sleep patterns. The key to stay young and active even after menopause is to follow the routine of regular exercise and a nutritious food.
Regular exercise routine:
Go an exercise program that covers the whole body is always beneficial. Even for exercises such as walking, swimming, jogging, dance are helpful. To obtain a full cardio workout, involve yourself in some aerobics. You can also hit a gymnasium for weight training that will increase your strength. At home, but under the guidance, training with dumbbells 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 fight against weight gain that a woman is generally known during menopause. Yoga is the most effective way to work. It does to maintain your active body, but also keeps your mind without stress.
Balanced diet:
Another important issue to handle the most difficult scene for women is to eat a diet balanced with little modules. Diet must be particularly high in Calcium and dietary Phytoestrogens. Phytoestrogens are naturally compounds, similar to estrogen, found in plants. Phytoestrogens can easily be found in soybeans and tofu. Rich in Phytoestrogens regime reduced the hunting of hot water of 40%. This is the reason why Japanese women face less serious menopause symptoms than their Western counterparts. Amount recommended: 10-15 g of tofu or 2 cups of soy milk. Dairy products, which are rich in Calcium, also reduces bone loss of great magnitude. Amount recommended: nosocomial. Since vitamin d promotes calcium consumption, it is essential to provide sufficient amount of vitamin d for the body. Normal exposure to the Sun should provide the body with an adequate amount of vitamin d.
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Given that the decline in estrogen can lead to weight gain, it is wise to take some weight loss program to avoid the complexities later in life, like diabetes, joint pain, heart disease.
He also believes that certain vitamins are beneficial, especially during the perimenopausal period. Eg vitamin e relieves the hot flashes, vitamin B2 attenuates perimenopause headaches, vitamin B6 and vitamin B12 help fight depression.
Tip: If you find sex with evil uncomfortable due to thinning and drying of the vaginal mucosa, use a water-based lubricant.
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