Menopause, far from being a gray day, is another stage of our life in which we must adapt and enjoy the most.
From 40 years (approximately) women begin to experience certain signs of the arrival of the so famous and dreaded menopause.
This period of great changes both physical and emotional, sometimes becomes a problem. But by following these tips you can take healthy and balanced way:
Exercise at least twice a week contributes to good health of joints, muscles and heart, as long as the training is tailored to your abilities and needs. You can choose some quiet activity like pilates or yoga, or just go for a walk to the park. Among other benefits, the results you get are:
- Improve flexibility.
- Promote circulation.
- Optimize breathing capacity.
2- Eat fruits and vegetables
The recommended dose is 5 pieces per day, because vegetables contain minerals, vitamins and good health fibers. Help the metabolism, they contain few calories and satiate your appetite. They also reduce cholesterol, they serve to lose weight. Try to eat them raw and seasonally to use all its nutrients.
3- Keep your weight
Weight control is necessary at any stage of life, but especially at menopause when hormones play against. Avoid overweight decreases the risk of joint, cardiovascular and endocrine diseases. It is best to consult a specialist to indicate the best diet or food according to your needs at this stage.
4- Appropriate examinations Hacete
Both gynecological studies and other periodic reviews must be fulfilled to the letter to rule out any abnormalities. Go to the cardiologist and gynecologist is a priority so you can get through this stage in the best possible way especially if there is a history of disease in your family. Blood tests, a mammogram or an electrocardiogram can save your life.
5- Leave all toxic habits
Try to go changing your habits, although they are harmful at any age during menopause aggravate any condition: smoking, caffeine and alcohol absorb calcium your bones need to be strong and healthy. Therefore, it would be good that you tried to leave (or reduce their consumption). In the case of fast food, it is related to increased cholesterol and the likelihood of heart attacks.
6- Carries a balanced diet
Foods that should not miss in your diet to improve your bone health are:
- Eggs (rich in vitamin D and calcium fixing in bones).
- Low-fat dairy.
- The almonds.
- The spinach.
It is also convenient to consume oily fish (tuna, salmon, sardines, etc.) twice a week and do not forget the olive oil, nuts and legumes.
7- Slept well
Sleep needs change according to age. In adults, the average is about 8 hours. Not getting enough sleep harms both the immune system and the nervous system, in addition to coordination, concentration and mood. If you have trouble sleeping seeks:
- set a schedule for sleep and another to get up (also on weekends).
- conditioning the room and bed depending on the time of year.
- not watch TV before bed.
8- Be Positive
While there are some very important issues to be taken into account (for example, accept that there will be changes in our life) it is essential to maintain good humor and positive meaning of life.
A proactive and grateful attitude is the best approach you can take, and the symptoms you can counter them with natural supplements like soy isoflavones. Also called plant estrogens, the symptoms related to estrogen deficiency of this period, as well as a protective effect on bone and cardiovascular system.
The end of the menstrual cycle is not synonymous with that life ends… I Learn to take advantage of these years of maturity!