Question

managing menapause

Answer 1

In most of the women menapause begins in late 40s or early 50s.

During this time most of the women experience many symptoms like hot flash, night sweats, mood swings, irritability and tiredness.

In addition to this menapausal women are at high risk for developing diabetes, heart disease and osteoporosis.sp because of all these risk menapause can be better managed by the following ways,

1. Eat calcium and vitamin D rich foods:-

Hormonal changes during menapause can cause weakened bones,so leads to osteoporosis,so including calcium and vitamin D in diet improve bone health..

Calcium rich foods example: dairy products,green leaf vegetables

Vitamin D rich foods example: fish, eggs, code liver oil. Sunlight as natural source

2. Maintain healthy weight:-

weight gain is common during this period. Gaining excess body fat causes diabetes and heart disease.

3. Take more fruits and vegetables:-

Fruits and vegetables rich diet help to reduce menapausal symptoms. Fruiyamd vegetables helps to reduce body weight also.it will strengthen bones too.

4. Avoid triggering food items:

Certain types of food may trigger hot flashes, night sweats and mood swings. For example coffee, alcohol and sugary products.

5. Regular exercise:

This will help to maintain an overall health by improving energy and metabolism, health of joints amd bones.

6. Drink more water:

Menapause causes dryness due to decreased estrogen level. Drinking 8-12 glasses of water can reduce these symptoms

7. Reduce refined sugars and processed food items:

Diet rich in high sugar cause tiredness and irritability. Diet rich in processed food may affect bone health. It will aslo increase the risk of depression.

8. Eating regular meals:

It is very important for a menapausal women to have regular meal. Irregular eating habits may worsen the menapausal symptoms.

9. Eat protein rich foods:

Regular protein rich food can help to maintain a good muscle mass. It will slow down muscle loss due to aging.

10. Take natural supplements, to reduce menapausal symptoms,

Moreover don't consider menapause as illness, it's a natural part of life.