Health Guides For Menopause
While this “change of life” called menopause was once a life stage dreaded by many women, today’s woman can refer to numerous health guides for a variety of treatment options. The one thing that everyone can agree on is that women have to play an active role in managing the symptoms that they may experience. Diet and exercise are critical to good health during menopause. In this article, we’ll discuss these techniques that can significantly improve your quality of life.
According to the American Academy of Orthopaedic Surgeons, pre menopausal women should consume about 1,000 mg of calcium daily. Women after menopause should consume 1,200 mg of calcium per day. Other guides recommend up to 1,500 mg of calcium per day. Vitamin D is also very important for calcium absorption and bone formation. According to a 1992 study, women with post menopausal osteoporosis who took vitamin D for three years significantly reduced their risk of spinal fractures. This issue is controversial, however, as vitamin D can cause kidney stones, constipation or abdominal pain, especially in women with kidney problems.
A well balanced diet that is rich in nutrients and low in fat is also recommended. However, women going through menopause have special dietary concerns that may require changes in the way they eat. Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene. Avoid foods and drinks with processed sugar, as many of these products contain empty calories and promote weight gain, which is a big concern for menopausal women. Avoid salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna and hot dogs. These foods are high in sodium, which can lead to high blood pressure. You should eat a diet containing foods high in calcium, including milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli.
In addition to the physical benefits of regular exercise, health guides indicate that physical activity has a mood-enhancing quality, due to hormones, called endorphins, which are released in the brain. The mood-heightening quality of these endorphins can last for several hours and helps the body fight stress. Activities such as deep breathing, yoga and relaxation therapy have proven to help minimize menopause symptoms like hot flashes and insomnia. It also helps to reduce stress. Moderate exercise can easily be incorporated into your busy schedule by going for brisk walks during your lunch break or after dinner. Always consult your physician before starting an exercise program, particularly if you have been sedentary. Your physician can recommend the appropriate exercise program for you.
Diet and exercise are key to maintaining good health during menopause. Health guides also credit a good diet and exercise routine with reducing heart disease and osteoporosis. Exercise also improves strength, stamina, flexibility, energy, the function of vital organs and the condition of heart, lungs and muscles. A proper diet and exercise are also proven to reduce stress and anxiety. With a little hard work, you can manage the symptoms of menopause and enjoy the activities you always have.
