Menopause is a gentle reminder to take a break, slow down and start taking good care of your mental and physical being. Menopause is a part of every woman’s life, but the transition isn’t something to dread. Changes occur that impact the body and mind, but with proper care, the journey ahead becomes easier.
What is Menopause?
Menopause mostly appears between the ages of 45 and 55. It denotes the end of a woman’s menstrual cycle. The body produces less oestrogen and progesterone during the normal menopause process. Having less of these hormones may cause:
- Hot flashes
- Vaginal dryness
- Changes in sleep
- Mood swings
The risk of several lifestyle disorders also increases post menopause. Some of them are:
- Weight gain
- Cancers of breast, etc.
- Heart disease
How do you stay healthy after menopause?
Here are a few things you should include in your routine to maintain your health.
- Good Nutrition – A nutrient-dense, varied diet can help you avoid some of the health problems caused by menopause-related hormonal changes in the body. Vegetables and fruits, whole grains, and nuts should all be included in the diet. Non-vegetarian protein sources include fish, chicken, and dairy products. Vegans can substitute legumes, tofu, and quinoa for these.
- Exercise – Regular exercise is the most effective preventive measure for cardiovascular disease, cancer, and even mental health issues. It is as important as eating healthy food.
- Calcium & Vitamin D – Calcium is essential for bone, tooth, nail, and hair health. Calcium-rich foods include dairy products and fish. You also require more vitamin D to aid your body’s absorption of calcium. Fatty fish and fortified foods contain vitamin D.
- Emotional balance – It is critical to keep or develop hobbies and interests that allow you to learn new things and broaden your thinking and understanding of yourself and the world around you. This can be aided by good books, music, and art, etc.
- Sex – If you have an active sexual life, consult your doctor about treatment options to reduce vaginal dryness and any other menopausal signs that may affect your lifestyle.
Benefits of exercise after menopause?
Your body goes through several changes after menopause therefore it’s necessary to exercise during this phase. Regular physical activity helps in the following ways:
- Prevents weight gain – Women tend to lose muscle mass and gain abdominal fat after menopause. Regular exercise and a nutritious diet can help prevent weight gain.
- Reduces the risk of cancer – Exercise after menopause helps you maintain a healthy weight, which might offer protection from various types of cancer, including breast and endometrial cancer.
- Strengthens your bones – A good diet can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
- Reduces the risk of other diseases – Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise and eating well can counter these risks.
- Boosts your mood – Physically active women have a lower risk of depression and cognitive decline post menopause.
Leading a healthy lifestyle is essential for staying healthy during the menopausal transition and later in life. This includes eating a diverse diet.