, author: Ermakova M.

A new stage of life: how to survive menopause easier

Exercise, relaxation and diet help balance hormonal chaos.

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In the life of any woman, sooner or later there comes a sad stage - menopause. Sometimes it feels like breaking up, sometimes it’s just scary, because we are instinctively afraid of everything new and unknown. Luckily, exercise, relaxation, and diet can help balance hormonal chaos. We'll tell you how to do something good for yourself right now.

At a time when your hormones are almost at a standstill, your best bet is to start moving. And this does not have to be taken literally. Of course, exercise is important, even more so than before, but it's also just about being more active in your lifestyle.

Exercise more or less during menopause?

You don't have to spare yourself. On the contrary, exercise is more important now than ever. Of course, you should adjust your level according to your daily loads that you have received so far. If you have not had the opportunity to exercise before or only exercise your body on rare occasions, start with moderate exercise and do not overdo it. You don't have to join a gym. It could be as simple as walking, cycling - they can easily be incorporated into our daily lives.

Ride a bicycle.

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Physical activity stimulates metabolism and helps maintain bones through stretch and pressure stimuli. In addition, playing sports has a beneficial effect on the muscular system, which, unfortunately, deteriorates faster and faster over the years. In addition, regular exercise can help prevent excess weight and its associated health risks. It will also help you feel more comfortable in your body.

  • Tip: If you don't go to the gym regularly, schedule exercise in your planner. This way you will introduce regular exercise into your life.

Sport is timeless.

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Do I need to change my diet?

Yes. A balanced diet has always been and remains important. However, as the body's composition changes with age, it now has fewer energy needs. Fat and muscle mass will decrease, as will water content, but the need for all essential nutrients will remain as high as before menopause. Thus, foods, especially those containing nutrients, are still essential.


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This means that your meal plan requires:

  • Whole Foods;
  • Sufficient amount of protein for muscles;
  • Fruits and vegetables;
  • Dairy and nuts for bones;
  • Healthy fatty acids, for example from rapeseed, olive or flaxseed oil, for blood vessels.

In addition, vitamin D may be needed by bones, especially in the dark season, when the body cannot accumulate enough of it on its own with the help of sunlight. It's best to ask your doctor about this.

Also, since the feeling of thirst goes away with age, it is recommended to drink a liter carafe of water or tea every day before the evening. This way you will monitor whether you have drunk enough fluids. It is best to fill the carafe halfway again, because 1.5 liters per day is considered optimal. Of course, on hot days and during sports you need to drink more.

By the way, some foods, such as soy, legumes or flax seeds, have an estrogen-like effect on vasomotor symptoms (hot flashes and night sweats). You should also seek medical advice depending on the severity of your symptoms.

And don’t forget, as in any matter, the inner attitude is very important. Menopause is not the end of the world, but just a new stage in life.


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