How to adopt a lifestyle adapted to menopause?

Although effective, hormonal treatments for menopause are now recognized as being dangerous. They increase the risk of breast cancer and clot formation that can lead to phlebitis. Cases of dementia in women over 65 are also correlated with these drug treatments. It is therefore relevant to be interested in other ways to feel good about yourself when menopause shows the tip of your nose.

How to eat during menopause?

To reduce hot flashes, avoid weight gain and take care of your bone mass, adopting a few eating habits will greatly help you:

  • eat smaller but more frequent meals

  • Drink a lot of water

  • eat less sugary foods and more fruits and vegetables

  • reduce stimulants: alcohol, coffee, tea, peppers, spices...

  • curb your consumption of trans and saturated fats to prevent cardiovascular disease: butter, cream, cold cuts, prepared meals, fatty meats, palm oil

  • prefer good quality fats: olive oil, rapeseed, oily fish, nuts, chia seed, flaxseed, etc.

  • consume more foods containing phytoestrogens: mainly soy and flax seeds, but also other seeds (sesame, poppy, sunflower, squash), whole grains (oats, barley, rye) fruits (strawberries, apricots) and vegetables (cabbage, broccoli)

  • increase your calcium intake without forgetting that this essential mineral does not only exist in dairy products: calcium-enriched soy milk, sesame, almonds, artichokes, cabbage, figs, legumes, sardines with bones, seaweed, etc.

  • also pay attention to your vitamin D intake (for good calcium absorption): fatty fish (mackerel, salmon, sardines), egg yolk and liver; a sunbed also works well

A balanced diet is beneficial at all ages. But to avoid the risk of overweight or even obesity at the time of menopause, a good diet becomes inevitable. Listen carefully to your appetite and satiety, these are important signals your body sends to help you regulate your body mass.

Other good habits for postmenopausal women

Physical activity is essential throughout life. If you have skipped your sports classes for a good part of your life, quarantine is a good time to get back to it gently. Sport is an excellent way to prevent problems related to menopause.

To do it right, you'll need to work your heart and breath through regular cardio activity. Attention ! If you haven't practiced for a long time, talk to your doctor and work out a schedule together.

You will also need to take care of your muscles and joints by doing muscle strengthening and stretching exercises almost daily. If all of this seems complicated to set up, it may be best to join a gym. You will find many motivational tips from the professionals who work there.

To maintain the strength of your perineum and thus prevent urinary leakage, you can also do Kegel exercises.

To reduce the effects of menopause, it is also advisable not to smoke because tobacco destroys estrogen.

Natural treatments for menopause, safe for health, exist. Often based on plants, they help to better live this difficult moment in the life of a woman.

By Emily