Healthy lifestyle in menopause
Menopause is associated with a series of changes, either physical, functional, as well as emotional. To avoid that these changes become overwhelming and to manage them better, it is important to lead a healthy life. With small changes and consistency, this period can be as whole as the previous years.
It is recommended:
Adequate and healthy food: increase the intake of fruits and vegetables, as well as cereals and legumes, excellent source of minerals and vitamins. Increase consumption of blue fish rich in omega 3, and to reduce red meat. A small portion of nuts (walnuts, almonds, etc.) is advisable to favor the contribution of nutrients for the improvement of memory and control of blood pressure and hot flashes. Foods rich in calcium decrease the incidence of osteoporosis.
Physical exercise: Physical exercise is recommended to maintain adequate cardiovascular activity and strengthen the muscles that support the spine to prevent fractures and loss of bone mass. In addition, it helps to reduce fat mass, reduce cholesterol levels, control blood pressure and improve the response to treatments for diabetes. It is advisable to carry out activities such as daily walks, pilates, yoga, swimming, dance or any other activity that you like. Try not to do very strenuous physical exercise because it can be counterproductive.
Sunbathing: a moderate exposure to the sun of 10-15 minutes a day is recommended, avoiding the most dangerous hours between 12 and 16 hours. This favors the production of vitamin D with the consequent fixation of calcium in the bones.
Kegel exercises: these exercises strengthen the pelvic floor musculature to reduce the incidence of stress urinary incontinence and prolapses.
Decrease alcohol consumption
Maintain a socially active life
Prevention is very important at this stage of life. Therefore, inform your gynecologist about possible changes that may occur during menopause and how to cope with them.