Menopause is a natural decline in reproductive hormones that occurs with the cessation of menstruation. This is a natural part of growing older and usually occurs between the ages of 40 and 50.
More than 80% of women going through menopause or approaching it experience unpleasant symptoms such as mood swings or irritability.
You can reduce these symptoms by improving your diet and exercising. This article offers many helpful tips on diet and exercise to help your body through menopause.
Nutrition needs during menopause
Hormonal changes associated with menopause can be difficult to detect. Symptoms can often be a sign.
- Hot flashes
- Sleeping problems
- Vaginal Dryness
- Night sweats
- Feelings of mood swings
- aching joints
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You may be in a phase of transition called perimenopause if these symptoms start before your period stops. You may experience lighter or shorter period lengths, or more or fewer periods than normal. Menopause is more clearly defined by a period-free period of 12 months.
You’ll want your diet to focus on foods that keep your brain healthy and your bones strong. Whole foods such as fruits, vegetables, and whole grains can be especially helpful. The right diet may not eliminate your symptoms, but it can help you feel better.
Maintain lean muscle mass.
Sarcopenia, or the loss of muscle mass, is a common occurrence as you age. It is believed that a loss of 3-8% lean mass per decade begins in the 30s.
This percentage increases as you age because of the increased risk of falling and fractures due to a loss of muscle mass. may be able to protect against the loss of muscle mass by eating 25–30 grams at each meal.
To put this in context, a portion of 3 ounces (85 grams) of salmon contains 22 grams of ein. This amount, visually, is about the size of either a deck or bar of soap.
Eggs, beef, poultry, seafood, and poultry (chicken or turkey) are also good sources of high-quality protein. Plant-based foods, such as nuts, meat alternatives, tofu and other soy products, beans and legumes, and some plant-based foods, can also help meet your daily protein requirements.
Leucine is a protein-building block that can also help older adults build and retain muscle. Most protein sources contain leucine. Animal products, as well as some plant proteins like soy, make up a good source.
Bone and brain health:
Osteopenia, or a decrease in bone mass, is more common among older adults. Untreated, this condition can lead to osteoporosis. This is the porousness of the bones, which makes them more susceptible to sudden fractures or breaks.
Calcium-rich foods and vitamin D are essential for maintaining strong bones during menopause. This is especially important because osteopenia, osteoporosis, and other bone diseases can occur during and immediately after menopause due to a decrease in estrogen.
Calcium is found in dairy products, sardines, and salmon, as well as leafy greens. Some foods naturally high in vitamin D are seafood, eggs, and certain types of mushrooms.
What triggers hot flashes?
Hot flashes can be triggered by spicy foods, alcohol, and caffeine. Write down the last thing you ate. This will help you identify trigger foods that you should limit or avoid to reduce how often and intensely you experience hot flushes. This may help you identify foods you should avoid or limit to reduce the frequency or intensity of hot flashes.
Keep a more robust food journal.
Omega-3s are essential for your health.
Research suggests that consuming more foods rich in omega-3 fatty acids can help reduce night sweats and hot flashes. However, one review noted that the results were inconclusive.
These foods are rich in omega-3s, including fatty fish such as salmon and sardines. They also include certain nuts and seeds. These foods can also improve heart health.
Increase your consumption of soy and phytoestrogens.
Weight gain can be caused by the alterations in metabolism that occur during menopause due to the decline of estrogen levels and other sex hormones.
Phytooestrogens, plant compounds found naturally in certain foods, may act as mild oestrogens in your body. They may also help to reduce the symptoms of menopause, which are caused by a decline in estrogen.
Some studies indicate that phytoestrogens could be beneficial to women who are going through or nearing menopause. However, more research and mixed results need to be done.
Foods high in phytoestrogens are soybeans, tofu, and tempeh. They also include grapes, beans, and flaxseeds.
Staying active through menopause
Staying active is important when going through menopause.
This is because your bone density will decrease during this period, increasing the risk of fractures. Exercise can counteract bone loss while improving mood, anxiety, and sleep. Exercises that involve weight-bearing help to keep your bones healthy.
Exercises like lifting weights, doing total resistance exercises, high-intensity interval training, and yoga or certain forms of dance can help improve heart health.
Walking, dancing, swimming, and yoga are all low-impact exercises that keep your joints in good condition. If you are new to exercising or haven’t exercised in a long time, these activities might be ideal for you.
Menopause: Other considerations and precautions
It’s important that you speak to your doctor about your menopause before making any major changes to your exercise or diet routine. Your doctor may discuss with you the best options based on your medical history, medications, and other factors.
Diet
You should consume enough healthy fats, whole grains, fruit, vegetables, and protein. These foods nourish your body and prevent age-related muscle loss. They also reduce your risk for type 2 diabetes.
A balanced diet is essential to reducing your risk of heart disease. This is due to the decrease in estrogen levels and changes in how you metabolize fats.
Avoid eating foods high in sodium, since a diet high in sodium is associated with lower bone density among women who are menopausal.
Speak to your doctor if you are concerned about kidney problems, like chronic kidney disease.
You may also want to reduce your caffeine and alcohol intake. This will not only help you sleep better, but it can also relieve your bladder of any stress if you are experiencing urinary incontinence or loss of bladder control.
One study showed that drinking one glass of beer per day helped relieve hot flashes for some women. A recent review also noted that hops and other compounds found in beer provided relief. There is still much research to be done on the link between caffeine and menopause symptoms.
Exercise
Avoid falls and accidents by working out in areas that are well-lit and secure. Listen to your body and start any new workout slowly. Wear stable, comfortable, and supportive footwear. Speak to a healthcare professional or trainer before beginning a new workout regimen.
Mental Health
Women during menopause have an increased risk for depression.Consider talking to a therapist if you feel like yourself or exhibit any telltale signs such as constant sadness, irritability, or difficulty sleeping.
You deserve a space where you can process your feelings, even if they are related to menopause. Virtual therapy is now widely available for those who find in-person therapy prohibitive due to the COVID-19 epidemic.
Hormone therapy
Hormone Replacement Therapy (HRT), also known as hormone replacement therapy, is a treatment that involves the supplementation of hormones such as estrogen or progesterone, which decrease during menopause.
The prescription of estrogen can come in many different forms. These include pills, patches, and vaginal rings or foams. Low-dose estrogen can be administered to the vagina by means of foams or rings. It is used to treat symptoms such as dryness, painful sexual experiences, hot flashes, and night sweats.
HRT can ease the symptoms of menopause and protect you against heart disease if it is started within 10 years after menopause begins. It is important to consider this if you are experiencing common symptoms such as depression, bone loss, and insomnia.
HRT is controversial because of the potential risks, including stroke, blood clots, and cancer. However, it may be most beneficial for women who have menopause that occurs unusually early. HRT is most effective for women under 60 years of age.
The type and duration of HRT depend on many factors, such as age, medical history, symptoms, and the onset of menopause. If you are curious about HRT, speak to your doctor.
The bottom line
Menopause occurs naturally in the life of a woman. Adequate nutrition, as well as physical activity, can help reduce the severity of the symptoms associated with the end of menstruation.
The key is to eat enough protein as well as whole foods such as grains, fruits, vegetables, and healthy fats. Regular exercise also supports mood, bone health, and lean muscles. Speak to your doctor about any changes you make to your fitness or diet routine.
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