Menopause is the stage when a woman enters her 40s or 50s, her estrogen begins to decline naturally. Weight gain, sleep disorder, mood swings, irregular periods, breast pain, etc. are common symptoms of menopause. Even most of the women are diagnosed with various diseases after it. However, healthy eating and exercise might help prevent or alleviate some of the symptoms that can arise during and after menopause.
Diet for menopause:-
- Intake of sufficient fibre
Fiber-rich foods, such as whole-grain bread, cereals, pasta, rice, fresh fruits, and vegetables, must be regularly consumed. The average adult woman needs roughly 21 grams of fiber per day.
- Include calcium in your diet
Two to four servings of dairy products and calcium-rich foods should be taken every day. Dairy products, fish with bones (such as sardines and tinned salmon), broccoli, and legumes are all high in calcium. Try intake of at least 1200mg of calcium per day.
- Eat foods rich in iron
At least three servings of iron-rich meals should be taken each day. Healthy red meat, chicken, fish, eggs, leafy green vegetables, nuts, and enriched grain products are all rich in iron content. In elderly women, an iron dietary intake of 8 mg per day is advised.
- Eat salt and sugar in moderation
High blood pressure is connected to too much sodium in the diet. Also, limit your intake of smoked, salt-cured, and grilled foods because they contain high amounts of nitrates, which have been related to cancer.
Supplements and Foods:-
- Foods rich in Vitamin C such as Orange, Lemon, etc.
- Soya milk
- Plant- based protein
- Calcium especially Milk products
- Whey protein, etc.
Exercise For Menopause:-
- Aerobic Training
Aerobic workouts can assist you in losing weight and maintaining a healthy weight. Brisk walking, sprinting, biking, swimming, or water aerobics are all good options. Start with 10 to 15 minutes every day if you’re a novice, then gradually increase the intensity and time.
Stretching enhances the body’s flexibilty. It’s very normal to have issues like back pain after menopause. But with the help of stretching, you can get over it. Remember to stretch your body after each workout.
- Yoga and Meditation
Yoga gives you serenity. With the help of yoga and meditation, you can control your mood swings during menopause. It helps you to release your anxiety and stay calm.
- Strength Workouts
Strength training on a regular basis can help you lose weight, build your muscles, and burn calories more effectively. Weightlifting equipment, hand-held weights, and resistance tubing are all attractive alternatives. Select a weight or pressure level that will exhaust your muscles after 12 repetitions. As you gain strength, gradually raise the weight or resistance level.
Menopause is a significant stage in a woman’s life. Use it as a gentle reminder to look for yourself. Consider these menopause fitness mantras to get started and lead a healthy lifestyle.