How to stay healthy through menopause? Here are some tips

Every woman experiences different symptoms during their menopausal phase These include irregular periods hot flashes sweating sleep difficulties mood swings irritability hip and back pain and moreIndian women typically go through menopause early at the average age of 462 years five years earlier than in western nations Hormonal changes begin even earlier during peri menopause or the time around menopause which lasts four years or even up to a decade During this period 80 per cent of women are affected by menopausal symptoms A holistic approach to managing this phase can help women relieve the discomfort and stay healthy said Jaideep Malhotra former President of the Indian Menopause Society and South Asian Federation of Menopause SocietiesThe secret to a healthier life is to prepare for this time just as we do for other life milestones like job interviews and parenthood Here are four general actions you can take to manage menopause betterMaintain a balanced dietGood nutrition is a game changer for managing menopause symptoms from hot flashes to bloating Foods to include and to avoid in your diet areInclude Fruits and vegetables These are full of the vitamins minerals and antioxidants your body needs You cannot go wrong with seasonal vegetables and fresh fruits Fibre Rich foods and foods rich in calcium and vitamin D Highfibre foods like leafy greens kidney beans and wholegrains can also support better health Dairy products and foods rich in omega3 fatty acids are good sources of nutritionAvoid Fatty meats amp processed foods Fast or fried foods processed snacks and meat are high in sodium making you feel bloated These foods can also affect cholesterol levels or increase your risk of heart disease Also spicy food may trigger symptoms like hot flashes Alcohol Moderation is key Regular alcohol consumption can lead to amplified menopausal symptoms problems sleeping and heightened mental health issues Caffeine A caffeine kick makes you more likely to have hot flashes Resorting to alternative warm drinks is suggestedStay activeRegular exercise can keep your bones strong improve your mood and combat symptoms like weight gain as your body changes You can attempt the following activities Cardio Aerobic activities or cardio include endurance activities that encourage you to use your large muscles You can start with 10minute a day of brisk walking jogging swimming running cycling or even dancing and build up the intensity as you go Strength training Lifting dumbbells or using weight machines can help strengthen your muscles and bones while also reducing body fat Yoga Yoga poses from restorative and supportive to power yoga are also a good source of targeted symptom relief helping relax the body Paired with meditation or breathing exercises these can also prompt relaxation and mindfulnessMental healthEmotional and mental health may be impacted by hormonal changes during peri menopause or menopause Women going through this stage may exhibit symptoms including insomnia anxiety immobility exhaustion stress or depression The majority of the symptoms can be controlled by altering ones lifestyle These symptoms may be lessened by exercise healthy eating habits drinking plenty of water and relaxation techniques for restful sleep Find what works for you and make realistic attainable goalsConsult with a doctorComorbid disorders such osteoporosis and heart disease which menopausal women are more likely to develop can be prevented by maintaining good health Additionally there are a variety of therapeutic choices for menopause symptoms such as menopausal hormonal therapy which can help keep your bodys oestrogen levels stable and control symptoms If you experience symptoms that concern you it is always advisable to see a doctorMenopause is a time of transition for women which can prove challenging At Abbott believe it is vital to raise awareness on the physical mental and overall emotional aspects of menopause so that women can seek the help they may need and live this life stage fully At the same time we partner with healthcare professionals to share therapy best practices and change how we address women experiencing menopause to support women holistically beyond physical symptoms said Jejoe Karankumar Medical Director Abbott IndiaAlso read Experts decode how to cope with the emotional impact of menopauseThis story has been sourced from a third party syndicated feed agencies Midday accepts no responsibility or liability for its dependability trustworthiness reliability and data of the text Midday managementmiddaycom reserves the sole right to alter delete or remove without notice the content in its absolute discretion for any reason whatsoever