![]() 10 Calcium-rich foods include kale, spinach, yogurt, milk, and cheese and good sources of vitamin D include fish, egg yolk, and fortified dairy ingredients. To promote good bone health, incorporate more calcium and vitamin D in your diet. Lower estrogen levels can increase the risk of developing osteoporosis during menopause. only have alcohol and caffeine in moderation.reduce your intake of red and processed meats.limit food and drinks with added sugars.calcium and vitamin D-rich foods, such as kale, yogurt, and fish.The foods you eat can help mitigate the symptoms of perimenopause and menopause.Ī balanced diet during menopause consists of the following: 9 You can also sign up for something like Menopause Chit Chat, which is an online forum to discuss various topics pertaining to menopause. Research to see what local menopausal support groups may be in your area. Talking to friends who have experienced menopause or joining a menopause support group online or in-person can help you to feel less alone throughout the physical and mental changes. Connecting to others who can relate and sharing feelings can be an empowering transformative experience. With all the changes during menopause, it’s normal to feel overwhelmed. Five ways to support your body and mind during menopause 1. 8Īlthough all the changes due to menopause may not be welcome, knowing what to expect can help you manage through the transition and find support to feel your best. Anxiety: Symptoms of anxiety, such as tension, nervousness, and worry, are reported most frequently during perimenopause.Difficulty concentrating: Changes in hormones, mood swings, sleep issues and hot flashes all contribute to challenges in focus and concentration for most individuals going through menopause.Mood changes: The shift in hormones and physical changes may contribute to mood fluctuations during menopause (this can lead to fatigue and/or irritability), but these mood changes will most likely ease over time.Some of the primary mental signs of menopause are: Joint pain: Both menopause and aging can cause joint pain or aching in the knees, shoulders, neck, elbows or hands.Weight gain: On average, women gain 4.5 lb during menopause which is commonly attributed to declining estrogen levels, age-related loss of muscle tissue, and lifestyle factors such as diet and lack of exercise.Sleep disturbances: Difficulty falling asleep and waking up in the middle of the night might happen during menopause, especially if you’re waking up due to hot flashes.Vaginal dryness: Changing hormone levels might impact the tissues, glands and functions of the vagina and urinary tract, potentially reducing vaginal lubrication. ![]() Around 60-80% of individuals will experience hot flashes and night sweats during menopause.
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