By the age of 54, 80 per cent of women have stopped having periods. So if you’re reading this, you’re either going through the perimenopause in which case your periods are erratic, or they’ve stopped for a whole year, in which case you are now officially menopausal.
The menopause is still a bit of a taboo subject, so start talking to your friends about what you and they are going through. It’s important to understand what’s happening to your body.
You need to manage the menopause – it’s not an illness and you will cope. Some women can suffer a range of symptoms from hot flushes to insomnia, but these are usually intermittent, and approximately 30 per cent of women have no symptoms at all.
If you do suffer severe symptoms, try alternatives like acupuncture or herbal supplements before taking HRT. As with any drug, HRT comes with a range of side effects but also an increased breast cancer risk.
It’s been said before, and it’s worth saying again – exercise is a wonder drug. As well as having many health benefits, a training regime will help lessen the effects of the menopause and help you sleep better.
Exercise is also thought to have a positive effect on mood. During exercise, hormones called endorphins are released in the brain. They are "feel good" hormones involved in the body's positive response to stress. The mood-heightening effect can last for several hours, according to some endocrinologists. Consult your doctor before starting a rigorous exercise program. He or she will help you decide which types of exercises are best for you. An exercise program should start slowly and build up to more strenuous activities. Women who already have osteoporosis of the spine should be careful about exercise that jolts or puts weight on the back, as it could cause a fracture.
Feed your body. Eat oily fish – salmon, mackerel, and sardines – for a vitamin D boost to help with menopausal symptoms; avocados, olive oil and sunflower seeds for their vitamin E anti-ageing properties. Dark green veggies will lower your risk of cardiovascular disease.
Eat very little salt-cured and smoked foods such as sausages, smoked fish and ham, bacon, bologna, and hot dogs. High blood pressure, which may become more serious with heavy salt intake, is more of a risk as you age.
Avoid food and drinks containing processed sugar. Sugar contains empty calories which may substitute for nutritious food and can add excess body weight. For people who can't eat an adequate diet, supplements may be necessary. Using supplements without supervision can be risky because large doses of some vitamins may have serious side effects. Vitamins A and D in large doses can be particularly dangerous. Talk to your doctor before beginning any supplements.
As you age, your body requires less energy because of a decline in physical activity and a loss of lean body mass. Raising your activity level will increase your need for energy and help you avoid gaining weight. Weight gain often occurs in menopausal women, possibly due in part to declining estrogen. In animal studies, scientists found that estrogen is important in regulating weight gain. Animals with their ovaries surgically removed gained weight, even if they were fed the same diet as the animals with intact ovaries. They also found that progesterone counteracts the effect of estrogen. The higher their progesterone levels, the more the animals ate.
The menopause is still a bit of a taboo subject, so start talking to your friends about what you and they are going through. It’s important to understand what’s happening to your body.
You need to manage the menopause – it’s not an illness and you will cope. Some women can suffer a range of symptoms from hot flushes to insomnia, but these are usually intermittent, and approximately 30 per cent of women have no symptoms at all.
If you do suffer severe symptoms, try alternatives like acupuncture or herbal supplements before taking HRT. As with any drug, HRT comes with a range of side effects but also an increased breast cancer risk.
It’s been said before, and it’s worth saying again – exercise is a wonder drug. As well as having many health benefits, a training regime will help lessen the effects of the menopause and help you sleep better.
Exercise is also thought to have a positive effect on mood. During exercise, hormones called endorphins are released in the brain. They are "feel good" hormones involved in the body's positive response to stress. The mood-heightening effect can last for several hours, according to some endocrinologists. Consult your doctor before starting a rigorous exercise program. He or she will help you decide which types of exercises are best for you. An exercise program should start slowly and build up to more strenuous activities. Women who already have osteoporosis of the spine should be careful about exercise that jolts or puts weight on the back, as it could cause a fracture.
Feed your body. Eat oily fish – salmon, mackerel, and sardines – for a vitamin D boost to help with menopausal symptoms; avocados, olive oil and sunflower seeds for their vitamin E anti-ageing properties. Dark green veggies will lower your risk of cardiovascular disease.
Eat very little salt-cured and smoked foods such as sausages, smoked fish and ham, bacon, bologna, and hot dogs. High blood pressure, which may become more serious with heavy salt intake, is more of a risk as you age.
Avoid food and drinks containing processed sugar. Sugar contains empty calories which may substitute for nutritious food and can add excess body weight. For people who can't eat an adequate diet, supplements may be necessary. Using supplements without supervision can be risky because large doses of some vitamins may have serious side effects. Vitamins A and D in large doses can be particularly dangerous. Talk to your doctor before beginning any supplements.
As you age, your body requires less energy because of a decline in physical activity and a loss of lean body mass. Raising your activity level will increase your need for energy and help you avoid gaining weight. Weight gain often occurs in menopausal women, possibly due in part to declining estrogen. In animal studies, scientists found that estrogen is important in regulating weight gain. Animals with their ovaries surgically removed gained weight, even if they were fed the same diet as the animals with intact ovaries. They also found that progesterone counteracts the effect of estrogen. The higher their progesterone levels, the more the animals ate.
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