Menopause, the law nature! This phase can pose as a challenging stage for women but hey, look at the bright side-you’re free from the concerns of PMS or pregnancy!
A Biological Process!
The hormones that used to lead to periods have stopped being produced, namely-Estrogen and progesterone. It is signalled by 12 months since last menstruation. Typically occurs in women between 49 and 52 years of age.
We’ve put together some answers for the frequently asked questions about menopause, let’s get started:
- ShallI expect weight loss during menopause?
It has been seen that many women find it difficult to lose weight during menopause. Factors such as poor sleep, insulin resistance and increase in fat storage that occur during menopause can lead to an inability in weight loss. What can be done here is, avoiding weight gain which would lower the risk of further diseases like type 2diabetes, metabolic syndrome, heart ailments, etc.
- How to beat menopause symptoms?
Menopause can’t be stopped but its symptoms can be reduced by making some healthy alterations to lifestyle and diet. Eating small, frequent and balanced meals, indulging in 45 minutes of daily exercise, having a sound sleep for 7-8 hours, being hydrated, no consuming alcohol or smoking, etc.
- Which exercise is good for me?
Strength training and weight training are the way to go. Pilates especially in strength training is low intensity but helps to build muscle strength, increases balance and flexibility. Exercise helps in reducing stress, irritability and fatigue. Set realistic goals and get going!
- Does menopause put you at a risk for other diseases?
Unfortunately, it does! As a result of several factors like reduced estrogen production which played an important role, postmenopausal women are at a risk of health diseases like heart ailments, osteoporosis, joint pain and elevated lipid profile
- Can menopause lead to poor bone health?
After menopause, there is a decrease in hormones that can lead to the body’s inability to maintain calcium levels and there can be rapid bone thinning or even osteoporosis. Eating calcium and protein rich foods are ways to improve bone health and promote growth. Also, engage in a walk for 30mins and do light weight-bearing exercise with a resistance band.
- How to be diet-wise?
The body requires a higher grade of nutrients as the absorption of nutrients reduces with age. Here are some foods that are a must-inclusive in your diet:
- Soya: These beans are concentrated in isoflavones and have a positive effect on insomnia, depression, vaginal dryness, bone health etc. It can be included in the diet in the form of tofu, soya granules/chunks, etc.
- Iron-rich foods: Opting for fortified bread instead of white bread, dates instead of a dessert, green leafy veggies instead of starchy veggies, etc. are some ways to increase iron in the diet.
- Calcium-rich foods: Adding ragi flour to your chapatti dough, consuming 2-3 servings of dairy products, reducing calcium inhibiting foods like tea, coffee, tobacco, alcohol, etc. are some ways of increasing calcium content in your body.
- Flaxseeds: Eating 1-2 tsp of flaxseeds in a day have proven to be beneficial for reducing the menopausal discomfort.
- Should HRT be taken?
Menopausal women often go through the dilemma of whether HRT should be taken or no.HRT is basically Hormone Replacement Therapy which reduces the ill-effects of low estrogen production like body shape, bone health, etc. Women who are at high risk of getting heart ailments or osteoporosis benefit from HRT. But, not to forget that it has some side effects too-headache, bloating, nausea, etc and also put you at a higher risk for cancer. Taking advice from your doctor is advised before going for the HRT.