Menopause is like a reality check for every woman and it tells you that your body is no more the same. Menopause alarms that it is high time you start to care about your body by following a healthy lifestyle. If you want to prepare yourself for this midlife transition phase, you need to eat well and also need to be physically active. Your healthy body and mind makes this transition smooth and easy.
Facts about Menopause
The hormones are responsible for menopause.As you age, your ovaries fail to produce estrogens and progesterone like earlier and thus you start to have the first signs of the inevitable transition.You have irregular periods and also you may have heavy or light flow and you have a period for a longer duration. The other symptoms of menopause are weight gain, sleep disturbances, hot flashes, mood changes and bloating. You may be even lucky to have no symptoms during this phase.To adjust your body with this natural change you need to be:
- Physically Active: It is always recommended to indulge in at least 30 minute exercises every day. You can even be active while performing your daily chores like taking stairs, walking to the destination and much more.
- Eat Right to Live Right: To have a smooth menopause, indulge in diet, which includes vegetables, lean protein foods, low dairy products, fruits and etc. Opt for small portions and definitely go for a low calorie menu.
The Optimal Diet in Menopause
If you follow the optimal menopause diet plan, you are sure to have a problem free menopause symptoms. Intake of certain foundation food can help to beat the menopause symptoms. The earlier you opt for it, the easier can be your menopausal years.
During menopause, you are sure to feel vaginal dryness along with dry skin due to low level of estrogens. To avoid so, drink at least eight glasses of water. Water maintains the skin moisture and keeps away the dryness. It also controls the bloating which is very common before menopause.
Due to less estrogen, your bones become weak. You need sufficient amount of calcium to balance the bone loss. Your diet must be calcium rich. Include milk, yoghurt and other dairy products. Consume alkaline foods like fruits, nuts, vegetables and seeds to keep the calcium reserve intact for your body.
Along with Calcium, you should also have foods that are rich in magnesium, vitamin D and K. Consume less amount of phosphorus as it accelerates mineral loss from the bones. So avoid red meat and processed food and drinks. Opt for apples, grapes, raisins and dates as they help you to fight osteoporosis, which is very common during and after menopause.
Avoid sugar in your diet and add more complex carbohydrates like brown grains, rice, bread and whole meal pasta. These help to maintain your sugar levels and also keep you fuller for a longer duration.
Keep yourself away from caffeine, alcohol and spicy food and get away with hot flashes and mood swings during your transition phase. Start taking care of yourself to have a quality life.