Changing physical requirements and aging many times make menopausal symptoms prominent. Weight gain is the alarming sign for a lady to take action on menopause. Healthy eating, herbal remedies etc, can be included in daily life to manage these symptoms.
In simple words menopause is the time when woman stop having menstrual cycle which has main role in reproductive health. During this stage body undergoes various changes which are natural. Emotional support, stress management, healthy lifestyle and balanced diet will help in managing menopausal symptoms.
It can be for 3-5 years of time called as menopause. First thing lady can notice is changes in monthly cycle. Irregular periods are the first sign. Not having periods for whole one year completes the process of menopause. After that is postmenopausal phase. Some symptoms like hot flashes, headache, leaking urine, night sweating, sleeping problem, and increased heart beat occasionally etc. As estrogen levels are decreased during menopause, hormonal therapy is advised to manage the symptoms.
One needs to cope with the changes. Physical and mental stress needs to be released. Regular physical activity will help in managing symptoms. Weight gain is the common complaint during menopause. Due to hormonal changes some people tend to gain weight. Regular activity such as yoga, swimming, walking, jogging etc are helpful.
Balanced diet with lots of fresh fruits and vegetables provide antioxidants. Extra calories coming from desserts, bakery items, processed food etc needs to be controlled. Maintaining good digestion is back bone of health. High fiber foods help in keeping bowls clean. Essential fatty acids coming from almonds, walnut, flax seeds, fish etc are helpful in managing menopausal symptoms. Hydration is very important. Drink lot of water. Drinking water helps in maintaining body temperature. Controlling spices in cooking is advisable. Hot spices such as ginger, garlic are of hot potency. They need to be consumed in controlled amount. Mint, jeera, coriander etc are cooling herbs.
Due to stress irritability is commonly seen in lady undergoing menopause. Family and friends need to offer emotional support to cope with the situation. Healthy relationship can help the partner. Deep breathing exercises helps in managing stress and hot flashes. Avoiding hot weather, keeping cool weather will manage the hot flashes.
Hormonal changes may bring in increased risk for heart diseases, diabetes, osteoporosis etc. Decreasing levels of estrogen, progesterone are responsible for these changes. One needs to be on high calcium diet to manage loss of calcium from bones. Upto 50 yrs of age women need 1000 mg calcium which can be fulfilled with three servings of milk and milk products. B complex vitamins and antioxidants help in managing mood swings. Whole grains, unprocessed cereals, liver, lentils, flax seeds, fish such as tuna can be included in daily diet.
Menopause is an inevitable stage in life. One needs to cope with the symptoms and take necessary steps. Just for hearts brings you more and more advice on life style and health issue to lead healthy life style.