Menopause simply means the end of menstruation and is a natural part of aging in every woman's life. It generally occurs anytime between the ages of 40 and 60 years. As you go trough menopause, you may experience various symptoms that range from mood swings, hot flushes, sweating, headaches, vaginal dryness, decreased sex drive, heart pal-pitations and osteoporosis. We wont to give you an insight on the lifestyle steps to manage menopause:
- Eat smart and make a healthy choice by reading the package label information.
- Calcium is important for you. Get your daily intake from dairy products, broccoli, legumes and fish like sardines and tinned salmon.
- Include a lot of fibre rich food in your diet like cereals, pasta, rice and whole grain breads.
- Eat at least 3-5 servings of vegetables and 2-4 servings of fruits daily.
- Increase your iron intake. Iron can be found in eggs, poultry, fish, lean red meat, leafy green vegetables and nuts.
- Keep yourself well hydrated. Drink plenty of water.
- Maintain a healthy weight. Reduce foods high in fat, especially saturated fats that raise cholesterol and increase the risk of heart diseases. Saturated fats are found in whole milk, ice cream, fatty meats and cheese. Also limit your intake of transfats, found in baked items, margarine and vegetable oils.
- Be careful in the use of sugar and salt in your diet.
- Avoid Alcohol
- Relax. Stress solves nothing.
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Do you know?
Isoflavons or plant estrogens are believed to relieve some menopausal symptoms like hot flushes and night sweats. Isoflavones are found in foods such as soy products (tofu and soya milk).
Spicy foods, alcohol, and caffeine can act as "trigger foods that can aggravate hot flushes.
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