Harianjogja.com, JAKARTA – Menopausal symptoms begin to be experienced by women in their early 50s. Symptoms that appear not only stop menstruation, but also hot flushes, difficulty sleeping, irritability, mood swings, to dry vagina which causes decreased sex drive.
Menopause not only affects a woman’s fertility, but also puts her at risk for several health problems, from osteoporosis, obesity, diabetes, to an increased heart rate.
Then, is there a way to minimize the health impacts or risks above? There is! Check out five ways, as reported by the Times Of India.
1. Consume foods rich in calcium and vitamin D
Hormonal changes during menopause can cause a woman’s bones to weaken, so this can increase the risk of osteoporosis. Consumption of foods rich in calcium and vitamin D can improve bone health.
You can find food sources rich in calcium and vitamin D through yogurt, milk, cheese, vegetables, tofu, sardines, and nuts.
2. Maintain your weight
Too much fat around the waist can increase the risk of diabetes and heart disease. In fact, weight can also exacerbate menopausal symptoms, you know. That’s why it’s important to maintain a healthy weight.
This has been revealed through a study involving 17,473 postmenopausal women, which found that those who lost 10 percent of their body weight could relieve symptoms of hot flushes and night sweats.
3. Avoid foods that trigger symptoms of overheating
Some foods can trigger hot flushes, night sweats, and mood swings. These include caffeine, alcohol, sugar, and spicy foods.
4. Do physical exercise
Some evidence shows that doing physical exercise can increase energy, metabolism, maintain joints and bones, and reduce stress.
Getting three hours of exercise per week can improve physical and mental health for postmenopausal women.
In addition, regular exercise also helps protect you from other health problems, such as cancer, heart disease, stroke, blood pressure, obesity, type 2 diabetes, and osteoporosis.
5. Eat foods rich in phytoestrogens
Phytoestrogens are plant compounds that can balance hormones for postmenopausal women. Foods rich in phytoestrogens can be found in soybeans, tofu, flaxseeds, sesame seeds, nuts, and tempeh.
Although menopause cannot be avoided, at least you can relieve menopause symptoms with the 5 things above.
Source: Suara.com
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