As you approach menopause stage, you will begin to develop symptoms make you feel like you have lost control over your body and brains. Some of the common symptoms you should anticipate include brain fog, hot flashes, weight gain, and mood swings. The experiences can be scary but manageable. You are probably wondering what you are supposed to do, or whether you are suffering from a mysterious disease.
Female hormones reduce your susceptibility to chronic diseases such as cancer and heart attack. Consequently, you should pursue a healthy lifestyle more avidly after 40 years since the body excretes limited hormones. Well, these six tricks will help you survive the menopause phase. Check out menopause treatment
1. Eat Nutritious Diets
After attaining age 40, you should avoid fad diets, quick weight loss programs, and cucumber cleanses. Healthy meals allow the body to function normally as the nutrients promote healthy body composition and alleviate some discomforts associated with physical changes during the midlife stage. Consuming quality nutrition improves bowel movements, digestion, and appetite. Healthy foods also suppress the symptoms of shifting menstrual cycles.
- Complex Carbs: High fibre carbs in every meal ensures you get a minimal and consistent supply of the nutrient across the day
- Protein: You need more protein as you age. Proteins increase lean mass and energy supply required in resistance training
- Phytoestrogens: Modern food research indicates that some foods, such as soy and legumes, catalyze secretion of estrogen. Estrogen promotes the development of secondary female sexual characteristics and improves healthy libido. Further, the National Center for Biotechnology Information (NCBI), states that phytoestrogens suppress the occurrence of hot flushes in menopausal women without causing a significant health risk
- Hydration: drink plenty of water to improve healthy metabolism
- Flaxseeds: The seeds are rich in lignans that intestinal bacteria convert into estrogen
- Magnesium: Adequate supply of the mineral is necessary to promote digestion of calcium
- Substitutes: Request your physician to provide you with the best menopause supplementsif you cannot acquire adequate nutrition from normal diets
2.Select Regular Workout Routine That You Cherish
You might experience severe cramps and inflammation after menopause due to the shifting menstrual cycle. You can alleviate the discomfort by identifying a suitable training program that you enjoy. The exercise will also help you avoid weight gain, which is a common challenge in the post-menopausal stage.
However, if you have a low fitness level, you might experience fewer benefits from the workout program. You will benefit more if you engage a trainer experienced in exercising midlife bodies. You can also request your physiotherapists to recommend the best weight loss supplements so that can enjoy physical exercise.
3.Limit Alcohol Consumption
You should limit alcohol to less than three glasses in a week. Alcohol intake can disrupt sleep cycles and blood sugar regulation. Besides, the liver becomes less efficient in processing alcohol in the post-menopause stage. Reduced alcohol intake, therefore, lessens your risk of exposure to conditions such as breast cancer and inflammation. These conditions often arise due to reduced production of female hormones.
As you grow older, you stop caring much about what people say about you; thus, you will experience less stress. However, you are also likely to encounter wild mood swings. Managing stress helps in:
- Improving sex life
- Suppressing inflammation and pain
- Enhancing brain function
5.Increase Sleeping Time
Have you added weight in the post-menopause stage? You might be exercising regularly and watching your diets strictly, but still gaining some extra weight. Typically, you might be tempted to increase physical exercise and limiting food intake.
Precision Nutrition argues that you should increase sleeping and resting time since more exercise and reduced food intake can boost cortisol excretion. Cortisol hormone causes higher levels of stress.
Ensure you dedicate more time to sleep and recovery to minimize skin changes associated with aging.
6.Avoid Foods That Cause Allergic Reactions
Avoid eating foods that activate allergic responses. Modern medical research indicates that allergy-causing diets exacerbate night sweats, weight gain, fatigue, and mood swings. Contact your nutritionist to learn diets that give you allergies and how you can supplement them.
Knowing foods that could cause adverse health effects, body training, and prioritizing healthy brain functioning are some of the best strategies to thrive in the menopause stage. Look for an experienced nutritionist and physical therapist to help you plan a suitable program that can aid help you surmount the challenges of the menopause stage.