Life After 40: Staying Healthy During Menopause
Women experience different biological struggles in every stage of life. For young ladies, it will be menstruation; for in-between ’20-’30s, it would be pregnancy; and for late 30’s to 40’s menopause is present.
With this said, your body goes through many transitions which makes your well-being at stake. As for the menopausal stage, the natural supply of your estrogen starts to decline, which makes you at risk for certain health conditions like osteoporosis, heart diseases, and cancer.
To avoid the said risks and conditions, it is essential to know how to stay healthy when your body is going through natural transitions. Thus, here are the ways that you can do to stay healthy and enjoy life to the fullest even during menopause.
What is Menopause?
Menopause is a point in time wherein a woman will have after her last period 12 months ago. In this point, you will experience some symptoms and changes with your body like hot flashes, mood swings, fatigue, depression, and changes in libido.
The menopausal transition often begins between ages 45 and late ’50s and can usually last for about seven years but can also last as long as 14 years. During this transition, your body will produce less estrogen and progesterone, a hormone that are both made by the ovaries which significantly affect the body.
Due to the low production and other hormonal changes menopause brings, women in this life stage becomes more vulnerable to fractures and osteoporosis due to less bone density. Also, you may even gain weight more easily due to the changes in fat cells and how the body begins to use energy differently.
Dietary Guidelines for Women Going Through Menopause
Here are some basic nutritional guidelines that you should eat to get all the nutrient that your body needs. Especially if there are hormones and minerals your body lacks.
Calcium for Strong Bones
Due to the lack of estrogen, loss of bone density is one of the primary health issues in women during menopause. With this said, you should get enough calcium by eating or drinking two to four servings of calcium-rich foods or dairy products a day. Specifically, it is recommended to aim at least 1,200 milligrams per day of calcium.
Fight-Off Iron Deficiency
Pump up your iron with eating at least three servings of iron-rich foods per day. Lean red meats, fish, poultry, eggs, and leafy green vegetables are your go-to foods for getting that 8 milligrams of iron a day!
Get that Fiber
Since it is easy to gain weight during your menopausal years, getting enough fiber will help you to maintain a healthy weight. With this said, help yourself to foods like whole-grain bread, pasta, cereals, fresh fruits, and vegetables, which are all foods high in fiber.
Maintaining a Healthy Weight
This is crucial for women over 40’s since if you’re overweight, you will be vulnerable to all sorts of health risks which will complicate your menopause transition and would affect your well-being.
To avoid such circumstances, cut down on portion sizes and eat less on foods that are high in fat. Ask for help from your doctor or a registered dietitian who can help you figure out the ideal body weight for you.
No to High-fat Foods
Cut back on consuming high-fat foods and limit your saturated fat to less than 7 percent of your total daily calories. The saturated fat raises your cholesterol which boosts your risk for heart diseases while trans fat also does the same. Which is why you should cut back on these types of food.
Moderate Your Use of Sugar and Salt
Too much sodium will lead to high blood pressure, and so your excess intake of sugar. Which is why you should go easy on consuming salt-cured, smoked, and charbroiled foods which have a high level of nitrates that have been linked to the development of cancer.
Get Enough Sleep
During this stage, sleep disturbances may occur due to hot flashes (a symptom during menopause). Which is why it is essential to focus on improving your sleep by practicing good sleep hygiene.
For good sleep hygiene, you would need to have a regular schedule of sleep, a conducive place to sleep like having a dim room with no noise and a right temperature to easily sleep in the bedroom. You should also avoid heavy meals, caffeine, and nicotine in your body system to have a quality sleep.
Get Enough Exercise
Medicine practitioners cannot stress enough about how exercise is needed for one’s body. Exercise provides a lot of benefits, wherein women who are going through menopause can especially gain from since it protects you from heart diseases, osteoporosis, and diabetes. Not only that, but it can also reduce mood swings, stress, and may even alleviate hot flashes.
Women at their 40’s should be enjoying life to the fullest without any significant health complications. To do that, you should adjust to your body’s nutritional needs especially that you will be vulnerable to sicknesses around this age.
Also, have your regular checkup and ask for recommendations on the symptoms that you might be feeling due to menopause. The doctor might prescribe some drugs like premarin which can be bought with premarin coupon at some local pharmacies. Lastly, make sure to take good care of your body to be a happy, healthy, woman!