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