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Menopause Fit, Early or Late

There are three distinct stages to the menopause. First comes the peri-menopause the run-up to periods stopping forever. This is when our oestrogen levels start to fall and we experience the most severe and recognised symptoms of menopause. It lasts an average of five years. Menopause itself is the actual stopping of our periods and the time thereafter is known as post-menopause. We can spend a great number of years of our lives in these stages so it makes sense to prepare our bodies as much as possible.

Women who experience natural menopause before the age of 45, are at an increased risk for type 2 diabetes. The underlying cause of this remains unclear. What is clear is that the risk of diabetes is independent of body mass index, glucose and insulin levels, concentration of endogenous sex hormones, sex hormone binding globulin and shared genetic risk factors.

Get Moving

Regular exercise can relieve stiffness, boost mood and strengthen bones, say doctors. Aim for at least 30 minutes activity five times a week. This doesn’t have to mean sweating it out in a gym. Activity includes anything which raises your heart rate, like gardening, walking, dancing or simply taking the stairs instead of the lift. It doesn’t have to be done in one solid half-hour stint, it can be broken up into five-minute bursts throughout the day.

Eat Right

A healthy, balanced diet with plenty of fruit, veg, oily fish, nuts and seeds will provide your body with the nutrients it needs. Shedding excess pounds can ease hot flushes and sweats.

Consider a daily vitamin-D supplement if you rarely go out, are dark-skinned or cover up outside.

Cut Back on Alcohol

Too much alcohol makes menopause problems worse, triggering hot flushes and sleep disturbance. it can also increase your breast-cancer risk. Stick to no more than 14 units a week, with at least two alcohol-free days a week.

Drink water

It will help with hot flushes and dehydration, which can be an issue. Cut down on caffeine, too, which can dehydrate you further and worsen symptoms. Spicy foods can also trigger hot flushes, so restrict how many of these you eat.

E329 – Menopause Fit Early or Late-

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