Important Menopausal Health Guides You Need To Be Aware Of
Menopause can be a confusing time in a woman’s life. Besides the physical discomforts, women can experience a number of emotional and psychological symptoms. Health guides suggest that lifestyle changes can make a significant impact on how a woman feels during menopause. In this article, we’ll discuss how diet and exercise can impact your quality of life while your body adjusts to the changes associated with menopause.
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.
As you age, your body requires less energy because of a decline in physical activity and a loss of lean body mass. According to health guides, raising your activity level will increase your need for energy. Aerobic activities such as walking, jogging, swimming, biking and dancing will help to prevent some of these problems and also raise HDL cholesterol levels, commonly referred to as the “good” cholesterol. Weight-bearing exercises such as walking and running, as well as moderate weight training, will help to increase bone mass. In post menopausal women, moderate exercise helps preserve bone mass in the spine and prevent fractures.
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.
