The symptoms of menopause are caused by falling oestrogen levels. For some the symptoms may last a few months but for others they can carry on for years. The symptoms differ in individuals but often can include weight gain, hot flushes, night sweats, headaches, irritability, joint pain and reduced sex drive. In the long term menopause can also increase coronary heart disease risk and is a time of rapid calcium loss from the bones (it really is a mans world!). With all the controversy of HRT woman have looked elsewhere for symptom relief. Lifestyle change can be an effective tool to help you deal with the menopause. But remember you need to implement the changes for at least 3 months to allow full potential.
Weight Gain
There is a slow but significant reduction in muscle mass during the menopause. This means you need less energy or calories, and this over time can lead to weight gain( which in turn makes the symptoms worse!) Try 30 minutes exercise at least 5 days of the week...Curves!
Bone density
From the age of 35 there is a slow loss in bone density, but in menopause it is rapid. Many nutrients aid bone health so a varied diet is vital. Aim for 3 portions of calcium rich foods per day (200ml semi skimmed/low fat milk, 1 pot of low fat yoghurt and a small matchbox size cheese) . Vitamin D is also vital for bone health which we can get from sunlight! Some ladies may be prescribed a vitamin D supplement especially if they are diagnosed with low bone density or osteoporosis.
Heart Disease
At menopause a woman's risk of heart disease is equal that to a mans. There's a number of foods that can help reduce the risk. Try:
-reduce the amount of saturated fat you eat and replace it with heart healthy oils such as olive, canola and rapeseed oil.
-Cut down on salt by eating less processed foods (this may also help with fluid retention!)
- Aim for 2 portions of dark meat fish eat week such as salmon, fresh tuna, sardines or mackerel.
-Eat at least 5 portions of brightly coloured fruit and vegetables /day for antioxidant protection.
-Eat more fibre: wholegrain cereals and breads, oats, beans and lentils.
Plant Oestrogens
Plant oestrogen's are structurally similar to human oestrogen but much weaker. If eaten regularly plant oestrogen's or isoflavones may have health benefits including reducing cholesterol! Try calcium enriched soya products, soya and linseeds. Woman with hot flushes and night sweats may see the most benefit.
Other lifestyle changes which may relieve symptoms Include:
-Moderating caffeine intake by reducing tea,coffee and cola drinks
-Sleeping in a well ventilated room, using cotton lightweight bedding and sleepwear. dress in layers that can be easily removed
-Take some time to be kind to yourself : yoga, massage and long baths
If you feel you need more help and advice always consult your doctor
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Posted by: Sports Nutrition India | January 11, 2010 at 04:52 AM