Taking A Look At Health Guides For Menopause
While this “change of life” called menopause was once a life stage dreaded by many women, today’s woman can refer to numerous health guides for a variety of treatment options. The one thing that everyone can agree on is that women have to play an active role in managing the symptoms that they may experience. Diet and exercise are critical to good health during menopause. In this article, we’ll discuss these techniques that can significantly improve your quality of life.
According to the American Academy of Orthopaedic Surgeons, pre menopausal women should consume about 1,000 mg of calcium daily. Women after menopause should consume 1,200 mg of calcium per day. Other guides recommend up to 1,500 mg of calcium per day. Vitamin D is also very important for calcium absorption and bone formation. According to a 1992 study, women with post menopausal osteoporosis who took vitamin D for three years significantly reduced their risk of spinal fractures. This issue is controversial, however, as vitamin D can cause kidney stones, constipation or abdominal pain, especially in women with kidney problems.
A well balanced diet that is rich in nutrients and low in fat is also recommended. However, women going through menopause have special dietary concerns that may require changes in the way they eat. Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene. Avoid foods and drinks with processed sugar, as many of these products contain empty calories and promote weight gain, which is a big concern for menopausal women. Avoid salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna and hot dogs. These foods are high in sodium, which can lead to high blood pressure. You should eat a diet containing foods high in calcium, including milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli.
As you age, your body requires less energy because of a decline in physical activity and a loss of lean body mass. According to health guides, raising your activity level will increase your need for energy. Aerobic activities such as walking, jogging, swimming, biking and dancing will help to prevent some of these problems and also raise HDL cholesterol levels, commonly referred to as the “good” cholesterol. Weight-bearing exercises such as walking and running, as well as moderate weight training, will help to increase bone mass. In post menopausal women, moderate exercise helps preserve bone mass in the spine and prevent fractures.
The good news is that a regular program of physical activity can help manage many of the uncomfortable symptoms of menopause, as well as the related health concerns, such as heart disease and osteoporosis. The mood-elevating, tension-relieving effects of aerobic exercise help reduce the depression and anxiety that often accompanies menopause. Aerobic exercise also promotes the loss of abdominal fat, which is the place where most women readily gain weight during menopause. Health guides and your doctor can help you create a diet that’s right for you so that you can be as healthy as possible.