KEEPING UP WITH THE HEALTH DURING MENOPAUSE
Menopause, as the name suggests, is a pause in the monthly menstrual cycles of a woman. But when can it be said that it’s “menopause”? So, the simple answer to it is that when a woman does not get menstruation or commonly known as periods for a time period of around 12 months, then it can be claimed as menopause.
Let’s know the know-hows in more depth.
WHO GETS MENOPAUSE?
Women of around 50 years of age or who are between the age ranges of 45 to 55 can develop this. There’s no exact age for this to happen around this time before or after the range of age this occurs.
REASON FOR OCCURRENCE?
More simply, it is the method of women’s bodies to indicate that now they are entering into special ages so more care is required. Also, it happens when ovaries grow older and start producing fewer reproductive hormones.
HOW TO KNOW IT IS MENOPAUSE?
Many symptoms of menopause occur in a woman’s body. Few are moderate and many are severe too. The chances of symptoms getting severe are:
1. If it happens earlier than the age,
2. Or if it happens in a shorter period of time.
Symptoms are as follows:
2. Vaginal dryness
4. Increased Urination
5. Sore or tender breasts
7. Painful & stiff joints
8. Hair thinning or loss
9. Racing hearts
10. Memory problems
LIFESTYLE CHANGES AND HOW TO MAINTAIN HEALTH
1. MAINTAINING A MENSTRUAL CALENDAR
The bleeding patterns should always be tracked. Keeping a close track of bleeding patterns helps women know if something abnormal is happening. There are multiple calendars and easy-to-access applications on the phone which can easily help women to track down the cycles and if something abnormal is observed so a healthcare consultant should be consulted.
2. SOUND SLEEP
Maintaining hygienic sleeping habits should be very important in a normal lifestyle. This can be easily done by maintaining the light, noise, and temperature in the bedrooms. While in the consumption alcohol, nicotine, and caffeine should be avoided. This way a regular and healthy sleeping pattern can be maintained.
3. AVOIDING OSTEOPOROSIS
During the phase of menopause and after menopause are at a higher risk of suffering from osteoporosis (meaning: abnormal loss of bony tissues due to which bones become fragile). To avoid such a situation, women can involve themselves in some bone-strengthening exercises like walking, climbing stairs, playing tennis, and even dancing. And bone-strengthening elements can also be added to the diet like calcium, etc.
4. WEIGHT GAIN
During the time of menopause, women tend to gain abdominal fat which can lead to heart diseases. So, regular exercise and a healthy diet is the only solution to it.
MAINTAINING HEALTH VIA DIET
1. Calcium and Vitamin D are Kings!
As we have already read above, during menopause women are prone to osteoporosis so these two elements are must-haves. Vitamin D precisely helps to avoid hip fractures which are caused due to the weakening of bones. Whereas calcium can be taken through milk products like curd, milk, etc, fruits, and green leafy vegetables like kale, spinach, etc. Sunlight too is a great source of Vitamin D, expose yourself enough to the sun.
2. Do not trigger symptoms
Menopause symptoms should not be triggered, else the repercussions can be severe, so do not add the kind of foods and drinks that can trigger and worsen the symptoms of Menopause. Avoid too much sugary or spicy food as consumption of such food items at night can trigger symptoms like mood swings or hot flashes.
3. Welcome, Phytoestrogens!
As menopause is the time where the levels of hormone-like estrogen fall, phytoestrogens play the proxy. Hence, balancing out the hormone levels altogether. Food items that are truly rich in phytoestrogens are soybeans. soy products, beans, flaxseeds, etc. Also, these products are low in cholesterol so they also keep the heart happy.
4. Clear NO to refined sugars and processed foods
Refined sugars and processed foods can be easily tagged as enemies of health. Yes, these are things packed with shine and glitter but their nutritional value is so low that it does not benefit our bodies. These foods can lead to a sudden rise and dips in blood sugar levels resulting in irritation and making a woman a lot lethargic. It is also the seed of depression, taking a complete toll on mental health.
5. Skipping? Yes. Skipping Meals? No.
It is totally recommended to get actively involved in physical activities, be it regular walking, skipping or any other light sports. But skipping meals is a big no, this can only lead to sudden weight loss making the menopause symptoms even worse. Three meals with heavier one at breakfast, a little light at lunch and most light at night before sleeping. Plan a diet and eat in part but missing out on the meals is not at all recommended.
In the end, it can be clearly observed that handling menopause is not at all difficult but it is an alarm or a reminder that let’s start taking care of our bodies once again and in an even better way, and then the problems would be gone in no time.
Pause even happily!