Healthy eating, exercise, and bone health checks help prepare women for menopause.
Menopause and perimenopause greatly affect women's health. Therefore, this stage should be prepared as soon as possible.
Eating healthy food
An erratic or poor-quality diet at a young age can aggravate some menopausal symptoms, making weight control more difficult. For example, eating a lot of refined carbohydrates and sugar causes blood sugar to rise and fall suddenly, causing feelings of fatigue and irritability, mental stress.
Women approaching menopause should reduce caffeine, alcohol, sugary and spicy foods in the evening. To reduce hot flashes and night sweats, women should eat a diet rich in soy, foods rich in phytoestrogens. Women should also keep a diary of menopausal symptoms to help figure out which specific foods are causing or worsening symptoms, thereby reducing consumption or abstaining altogether.
Middle-aged women practice yoga, meditation to improve health. Image: Goodtherapy
Do exercise
Menopause causes hormonal decline and changes in lifestyle, genetics, age, causing more weight gain. Excess body fat, concentrated in the waist, increases the risk of developing certain diseases and also aggravates some conditions of menopause. Therefore, women should lose weight steadily through healthy eating and exercise, losing about 10% of body weight (equivalent to 4,5 kg a year), can reduce hot flashes and sweating. Nocturnal odor during menopause.
Women who don't need to run marathons or do heavy weightlifting to lose weight can do pilates, yoga, tai chi, and walking, as long as the frequency is maintained. Women should also do resistance training, build muscle to support joints to reduce insulin resistance that causes diabetes, maintain metabolism and fat burning ability, and increase heart health.
Bone health check
When entering menopause, the level of estrogen decreases; Osteoporosis, fragile bones and a constant risk of fractures. Therefore, women should pay attention to bone health when approaching menopause, have a diet rich in calcium and vitamin D. Diet should be at least 600 mg of calcium a day, which can come from foods such as yogurt, milk, cheese, green leafy vegetables like kale, collard greens, spinach, tofu. Food sources rich in vitamin D include oily fish and eggs.
Menopause is not a disease, but a natural process of the body, so no treatment is recommended. However, women should seek medical attention if they experience symptoms that affect their physical, emotional, or mental health. Women should not be too worried about menopause, learn to gradually adapt to the changes of the body during this period.
Chile (Follow Channel News Asia)
