| Menopause literally means the last
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| | Balanced Diet:
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| menstrual period. It generally occurs in
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| | Other important issue to handle the most
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| mid-life, that is around the age of 40.
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| | difficult stage for women is to eat a
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| It is characterized by hormonal changes.
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| | balanced diet with little add-ons. Diet
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| Menstrual cycle stops and so does the
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| | should be particularly high in Calcium
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| production of some hormones like
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| | and Phytoestrogens. Phytoestrogens are
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| estrogen. Menopausal women often
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| | naturally occurring compounds, similar to
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| experiences weight gain along with
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| | estrogens, found in plants.
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| weakening of bones.
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| | Phytoestrogens can be easily found in
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| Post menopause, women have have higher
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| | soya and tofu. Diet high in
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| risk of osteoporosis and cardiovascular
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| | phytoestrogens reduces the hot flush by
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| diseases because of the inherent hormonal
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| | 40%. This is the reason why Japanese
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| changes. Hot flushes with sudden bouts of
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| | women face less severe menopausal
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| sweating are commonly felt by women.
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| | symptoms than their western counterparts.
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| Other Symptoms being failing eyesight,
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| | Recommended amount: 10-15g of tofu or 2
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| hair loss, weak bones, dry skin and
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| | cups of soya milk. Dairy products, which
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| erratic sleep patterns. The key to
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| | are high in Calcium, also reduces bone
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| staying youthful and active even after
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| | loss to great extent. Recommended amount:
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| menopause is to follow regular exercise
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| | 1000gm. Since Vitamin D promotes the
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| routine and a nutritious diet.
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| | consumption of calcium, it is essential
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| Regular Exercise Routine :
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| | to provide enough amount of vitamin D to
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| Going in for an exercise program which
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| | body. Normal exposure to sun should
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| addresses the entire body is always
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| | provide the body with right amount of
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| beneficial. Even exercises like walking,
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| | vitamin D.
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| swimming, jogging, dancing are useful. To
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| | --> Learn more about balanced diet here
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| get a complete cardio workout, involve
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| | at
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| yourself in some aerobic exercise. You
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| | Since drop in estrogen can lead to weight
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| can also hit a gym for some weight
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| | gain, it is wise to undertake some weight
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| training which will increase your
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| | loss program to avoid complexities later
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| strength. Training with dumbbells at
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| | in life such as diabetes, joint pains,
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| home, but under guidance, can serve the
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| | heart-related diseases.
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| purpose for you. It is important to
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| | It is also believed that some vitamins
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| stretch and relax too. Relaxation helps
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| | are beneficial, specially during
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| you overcome depression related to
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| | perimenopause. For eg Vitamin E relieves
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| menopause. Exercise will also combat
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| | hot flushes, Vitamin B2 alleviates
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| weight gain which a women generally
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| | perimenopausal headaches, Vitamin B6 and
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| experiences during menopause. Yoga is the
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| | Vitamin B12 help fight depression.
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| most effective way to work out. it not
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| | Tip: If you find having sex uncomfortable
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| only keeps your body active but also
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| | due to thinning and drying of vaginal
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| keeps your mind stress-free.
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| | lining, use a water based lubricant.
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