BE HEALTHY AFTER MENOPAUSE
Menopause is a natural biological process which every woman has to face in her due life. Menopause is the time in women’s life when her menstruation stops and her fertile life comes to an end. Even though it ends fertility, one can stay healthy, vital and sexual.
Menopause is not a process which occurs overnight, it is a gradual process. Before it, there is a transition period which is pre menopausal period with a different experience to each woman this period . Woman may experience irregular periods, vagina dryness, night sweats, hot flashes, mood changes, weight gainand slowed metabolism, thinning hair and dry skin etc.During the time of pre -menopausal menstrual period will occur every two tofour months up to one to two years.
Menopause is caused by a fall in the amount of the hormone oestrogen produced by the overies.Menopause happens in women’s in 40s or 50s. The average age of menopause is 51 yrs. In India early menopause is increased recently .At about 4%women between the age of 29-34yrs or age are having to attain menopause. And about 8% of women are attaining menopause at the age of 35 to 39. These are because of the change in food habits and increasing hectic life styles.
MENOPAUSE AND WEIGHT GAIN
Menopause and weight gain tend to hand in hand, thanks to combination of factors including decreased oestrogen, slower metabolism, and life style factors like poor diet and lack ofexercises. Due to lowering hormone levels and the natural aging process many women find hard to keep extra pounds in 40s and 50s. Weight gain may sometime leads to cholesterol high blood pleasure and immune resistance.
HEALTHY EATING HABITS DURING MENOPAUSE
We all know that “oestrogen levels drop and slow-down, the effect of progesterone becomes more dominant and there can bea gut reaction “.To help our body adapt to the situation one must ensure that you are getting enough of the right food to provide specific nutrients to keep your health during the menopause and beyon. A healthy, nutritious diet will support healthy menopause and general health during this time. Although there is no special diet that women going through the menopause needs to follow, its particularly important that they have a healthy, balance diet with regular meals, as irregular eating can make symptoms worse.
Include Foods Help to Maintain Hormone Level
PhytoOestrogens such as ISOFLAVONES found in soya beans, tofu, soya milk, soya flour and other soya based products are associated with health benefits.
GAMMA LIONELIC ACID (G.L.A) is an essential fatty acid found primarily in vegetable oils in the diet help to regulate
hormone balance and help menopausal health.
Include Food Rich in Antioxidants
Oxidative stress is caused by an imbalance between the production of reactive oxygen and a biological system ability todetoxify or early repair the resulting damage. Antioxidants such as vitamin A, C &E helps to support body from free radical. Papaya, tomatoes, carrots, sweet potatoes, winter squash, cantaloupe, kiwi, apricot, spinach, kale, collard greens, turnip green, raw seeds, almonds, broccoli etc are rich in these antioxidant vitamins.
Antioxidant vitamin E help to maintain heat regulation capacity of the body which help to reduce the break down of bodies’ progesterone, hence help to maintain healthy body temperature has well to help heart health. Almonds, spinach, sweet potato, avocado,Wheat Germ, sunflower seeds, palm oil, Butter nut squash, Trout (a type of fish), olive oil etc are rich in vitamin E.
Make Your Immune System Strong
Healthy immune system helps to reduce infections and other infectious disease. Foods rich in vitamin C, Zinc, Iron, Copper,Vitamin B complex, Selinium,Vitamin E etc. help to maintain a healthy immune system in our body.
Whole grains, cheese, chick peas, pumpkin seeds, soya beans, wheat germs, fish, lentils, green leafy vegetables,
citrus fruit, dried fruits etc will help to maintain a high immune system.
Include More Fiber
Fiber help to maintain a healthy cholesterol balance, maintain weight, prevent constipation etc. Whole grains, pulses,vegetables and fruits are rich fiber.
Drink plenty of water
Keep your body hydrated to maintain fluid balance and body temperature. Take more than 10 cups of fresh water per day.Reduce the intake of stimulants such as coffee and tea which can hinder the absorption of nutrients and produce heat in the body.
Avoid carbonated drink.
Cut down fats and sugars
Too much saturated fat increases the amount of cholesterol in the blood, which increase weight and leads to Obesity which intern leads heart diseases.
Too much of sugar in your diet may increase your blood sugar level and which may leads to diabetes.
Exercise Regularly
Regular Exercise, walking, jogging, yoga etc help to make your mind and body fresh and cool and fit.
Keep in mind
Good nutrition help to maintain a healthy and beautiful life after menopause
Intake calcium rich food
At least have 3 serving iron rich food a day
Eat enough fiber
Dine with more fruits and vegetables
Drink plenty of fresh water.
Cut your sugar and fat
Reduce the weight or keep weight normal.
Never skip meals
Get to meals at time
