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Menopause is a time of transition, the end of the fertile years and an individual experience for every woman. Exercise and eating right can make a great difference to how you feel-and help maintain health during and after menopause.

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Eat clean: It is a well known fact that heart disease and breast cancer risk increase post menopause, so trying to increase sources of good fats from fatty fishes, flax seeds, nuts, soy that will help keep the risk at bay. Load up on essential vitamins and minerals by including more of fresh fruits and vegetables, which help in maintaining the digestive system and boosts immunity.

Calcify: Increasing calcium intake (milk, yogurt, cheese, broccoli, as well as nuts and seeds) may help support a healthy bone density. To ensure that the calcium is fully absorbed and deposited in the bones, it should be combined with foods rich in phosphorus such as (peanuts, meat, cheese, onions, garlic) and combined with vitamin D (in oily fish, lentils, eggs and brown rice).

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Watching weight: The hormonal imbalance with a drop in estrogen and loss of muscle mass with age leads to a slower BMR which leads to post menopausal weight gain. With age, women are less likely to exercise or sometimes the intensity and duration needs to be changed slightly. Engage in an activity you enjoy. Being physically active during this time not only helps in controlling weight, but also regulates appetite, bone conditions and also boosts good mood!



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