Tips for a Healthy Menopause
Although the symptoms of menopause are troubling, but it can be supported effectively by a healthy diet and lifestyle.
Here are some of the tips that you can do to ensure the menopause is embraced rather than dreaded.
Say Yes to Soy
Soy products such as soybean, tofu, soy nuts contain phytoestrogen can helps to reduce flushing and blood cholesterol level.
Though many women are worried the consumption of soy products increase the risk of breast cancer, but there are studies found that women in Japan have the highest soy intake and the lowest risk of breask cancer. Therefore, this awesome food products should be included in diet regularly.
Bone up on calcium
The combined effects of aging and menopause lead to a 20-25% decrease in absoption efficiency of calcium. In addition, menopause is also associated with a rise in excretion of obligatory calcium of about 20 – 40mg daily. Thus, the daily requirement of women aged over 50 is at least 1,000mg/day.
The food that high in calcium including milk and dairy products, soy bean products and dark-green vegetables such as spinach and brocolli.
Sleep well
Yoga, Tai Chi, and learning to medidate have all been shown to improve sleep quality. Bear in mind that there should not have any exercise withtin 3 hours of bedtime. You can try sipping warm milk to help you fall asleep. This is because milk contains amino acid trptophan which then helps in the production of sleep-induced chemicals, serotonin and melatonin.
Keep cool
As hot flushes and night sweats are common during menopause, wear lighter clothing is the best option to ease these symptoms.
Besides, you may put a bag of frozen peas under pillow and flip the pillow through the night and put your face on the cool side.
Regular exercise
Exercise not only able to relief menopause symptoms, but also can protect the body from certain health conditions related to menopause such as oeteoporosis and heart disease. This is because exercise will help in keeping bones and muscles strong enough to support our body. It can also improve lipid profile by increasing good cholesterol level and reducing bad cholesterol level.
Hold On and Stay Strong, Better Things are Coming!
