How to Reach “Menopause” with a “Positive Attitude”??
Weight gain is annoying at any age and the bitterness reaches its peak all through the phase of menopause. Females build up weight, particularly in their abdominal areas, as a result of declining hormone levels, explicitly stress, oestrogen levels, as well as insufficient sleep. This weight gain, except for making you uneasy will also result in various health issues. Visceral fat that builds up under the abdominal wall is particularly dangerous as it’s related to an augmented risk of heart problems, insulin resistance, and high blood pressure, which might give rise to diabetes.
Although, menopause is a natural event over which you have no control, you can still have power of your health. Expertise dietician nutritionists mention that menopausal weight gain is not predictable and you can be unperturbed throughout this phase of life with an active standard of living and a healthy diet.
Be on the Move
The higher is our age, the greater muscle mass we lose. Thus, if you don’t take an added preventative measure in order to restore that lost muscle, you will end up having more fat as well as less muscle, which would ultimately decelerate your metabolic processes. As a result, staying physically active in your 40s and 50s assists in keeping your metabolism buzzing.
Nutritionists also recommend people to include physical activity in their daily practice, for instance, aerobic activity at least for a minimum of 150 minutes per week and incorporate exercises such as strength training for at least two times a week. These strength training exercises not only lend you a hand in restoring the lost muscle mass but helps in slowing down the mineral loss in your bones as well, which might give rise to osteoporosis.
Never have the attitude that exercise is a penalty to your body. You don’t have to be a slave to your treadmills. Exercise can be as trouble-free as taking the stairs or habitual walks which might give you a soothing feel and keep you stress-free. Powerful exercises can be a trigger for a hot flash thus, it is important to monitor your signs and amend the intensity of exercises consequently. In other words, pay attention to your body.
Stay fit by going for a walk. Walking keeps your body and mind stress-free and calm! Also, just don’t underrate the power of brisk walking as a way to defeat your stress hormones and facilitate an effective fat burning.
Always combine strength, cardiovascular as well as balance training so as to reduce the risk factors, signs, and put off falls.
Eat Healthy, Stay Fit
Slight modifications in your diet can help in preventing your body from being influenced by menopausal weight gain. You necessitate about 200 less calories per day in order to preserve your weight all through your 50s. It is a great idea to draw near a nutritionist or dietician for planning a healthy diet chart suitable for your body type including this 200-calorie limitation.
Yoga, meditation, acupuncture, massage and some general exercises can greatly help in alleviating the warning signs of hot flashes.
It’s also important to constantly monitor your blood pressure and cholesterol levels – naturally occurring and cardioprotective estradiol falls down with female’s age and wear some body fat, putting them at risk for cardiovascular diseases.
The below listed are some whole foods and essentials which are proven healthy and beneficial for females in peri-menopause or menopause phases:
- Water. Drink an ample amount of it! Water aids to move fibre content throughout your body system, keeping you stay hydrated and may alleviate the issues of hot flashes.
- Blueberries. Blueberries work as a stress busting antioxidant and are found low in calories as well.
- Bananas. Bananas (in conjunction with avocados, apricots, as well as sweet potatoes) are found to be rich in potassium content, helping in controlling blood pressure.
- Dark, leafy greens. Dark green veggies contain a profuse amount of calcium and vitamin K, both of which are useful in supporting bone health. Females above the age of 50 must aspire for 1,200 milligrams of calcium content on a daily basis.
- Salmon. Salmon, an omega-3-rich food product, facilitates in raising your good cholesterol levels. In addition, oily fish are thought to be crammed with vitamin D content that is a great help for calcium absorption. Person requires 600 IU of vitamin D every day – an 85-gram serving of canned salmon supplies an approximate amount of 465 IU.
- Yogurt. Yogurt is found to be calcium-rich and is comprised of probiotics helping in digestion processes. You must select fat-free or low-fat, low-sugar varieties with vitamin D available in them.
- Whole-grain bread and oatmeal. Research proves that soluble fibre aids to get rid of cholesterol from your body. Fibre necessities reduce once a person reaches 50, as a result try to get around 21 to 30 grams of total fibre per day in your system.
Menopausal females must remain cautious concerning their sodium consumption and must also minimize their alcohol consumption to a single drink per day. Hot flashes, widespread in a few individuals, can be decreased by cutting back on spicy foods as well as caffeine.
Feeling down during the period of menopause is only a brief state. Approaching menopause with an encouraging attitude while administering your stress levels can be a great help. While you pursue a healthy diet in combination with a regular physical exercise throughout your menopause phase, you will harvest its benefits after the mood swings, hot flashes, and restless nights pass.
And most importantly, start to take part in activities that make you happy and contented.