Last Updated on 3 January 2025 by Brisbane Livewell Clinic
A Guide For A Happy Menopause. If you haven’t menstruated for over 12 months, you may be dealing with menopause. During this period, you must get all the help you need to make this transition smoother. According to the Australasian Menopause Society, the average age for menopause is 51 years. Most women experience different symptoms during this stage. It may last for 5 to 10 years. Again, these numbers vary.
Here is our guide to a Happy Menopause.
Healthy Diet
Intake of healthy food cannot be stressed enough. If a healthy diet regime is instilled in women from an early age, they will not suffer from multiple deficiencies and pain in later stages of life. Weight plays a curial role in menopause; women tend to gain weight by developing unusual eating and sleeping patterns. A balanced diet helps mitigate the risk of weight gain. Weight gain during menopause is due to a drop in the level of estrogens in your body. This makes your mid-section susceptible to fat accumulation. Rapid weight gain in the latter part of life puts you at risk of heart stroke, high cholesterol, blood pressure and obesity.
Build A Healthy Lifestyle
As you experience the start of your menopause, pay close attention to your hunger cues. Eat healthy food when you feel hungry. Re-stock your kitchen with fruits, vegetables, whole grain, lean meats and organic foods. Prepare healthy snacks and keep them at eye-level. Doing so will ultimately promote healthy snacking.
You will have other people living around you, eating saturated and salty foods. Strengthen your resolve to healthy eating by storing unhealthy food in the back of fridge and cabinets. Moreover, you can educate your kids and friends with the benefits of healthy eating by involving them in meal preparation. Needless to say, avoid processed food and carbohydrate drinks at all time. You can splurge once or twice a month but maintain your serving size. It’s better to consult a professional to design a diet plan according to your body. They will determine a calorie plan that is adequate for your body and weight. This will make the process easier.
Take Vitamins
Supplement your diet with vitamins recommended by your doctor. Your physician will likely prescribe you vitamin D, calcium and vitamin C.
Exercise Routine
Inclusion of exercise routine in your life can keep multiple diseases at bay and keep you fit and healthy for a long time. An average of 150 minutes of moderate exercise is recommended for adults above the age of 65. This doesn’t only reduce your chances of weight gain, but also keeps your muscle and bones strong and prevent loss of bone density. You can indulge in various physical activities like Zumba, yoga, Pilates or swimming. Divide the physical activity throughout the week; the recommended amount of sessions per week is two. Avoid over-training your muscles and consult an instructor before lifting weight or performing intensive cardio.
Get Enough Sleep
A disturbed sleep cycle is one of the symptoms of menopause; this leaves your body in pain and fatigue. Prevent this by formulating a sleeping cycle that works for you. For quality sleep, you need 7-8 hours; to ensure this happens:
- Avoid caffeine intake after the evening.
- Exercise in the day
- To prevent hot flashes, sleep in a properly ventilated room, wear thin clothing and keep a cold glass of water on your nightstand.
- Practice meditation or breathing exercise to calm your system before sleeping.
Bone Strength
With any drop in estrogens levels, the development of your bones decreases. This puts your bone density at risk. To prevent fractures and bone damage, schedule an x-ray to determine bone health. Apart from this, you can do the following things to maintain bone strength.
- Increase the intake of vitamin D and calcium.
- Try light to moderate weight lifting to strengthen your muscles.
- Wear shoes that maintain balance and reduce the risk of falling.
Monitor and Control Your Blood Pressure
A menopause cycle increases the risk of high blood pressure and heart diseases. It is recommended that you monitor it regularly and try to control it with diet, exercise and lifestyle.
What Else Can You Do?
What else can you do to make it a Happy Menopause? You must keep yourself healthy while your body completes its natural cycle. You can ease this process with the help of body massages, acupuncture and a diet plan.
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