Lifestyle Changes To Manage Menopause Symptoms

Menopause brings with it a series of physical and functional changes, as well as emotional ones. To prevent these changes from being overwhelming and to manage them better, it is important to lead a healthy life. With small changes and consistency, this time of your life can be as fulfilling and enjoyable as previous years.

It is recommended:

Adequate and healthy food: increase the intake of fruits and vegetables, as well as cereals and legumes, excellent sources of minerals and vitamins. Increase consumption of oily fish rich in omega 3, and reduce red meat. A small portion of nuts (walnuts, almonds, etc.) is advisable to promote the supply of nutrients to improve memory and control 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 reduce fat mass, reduce cholesterol levels, control blood pressure and improve response to diabetes treatments. Activities such as daily walks, pilates, yoga, swimming, dance, or any other activity you like are advised. Try not to do very vigorous physical exercise as it can be counterproductive.

Sunbathe: moderate exposure to the sun of 10-15 minutes a day is recommended, avoiding the most dangerous hours between 12 and 4 p.m. 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 prolapse.

Avoid tobacco

Decrease alcohol consumption

Maintain a socially active life

Disease prevention is very important at this stage of life. Therefore, find out from your gynecologist about the possible changes that may occur in menopause and how to cope with them.

More information:

Spanish Association for the study of menopause
North American Menopause Society.

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