The following lifestyle changes may help reduce bothersome symptoms and decrease health risks associated with menopause:
Increase Your Intake of Phytoestrogens
A high intake of phytoestrogens (isoflavones and lignans) may help reduce your menopausal symptoms. They may also reduce your risk for diseases associated with estrogen loss. Phytoestrogens occur naturally in certain foods:
Isoflavones: soybeans, chickpeas, and legumes
Lignans: flaxseeds, whole grains, and some fruits and vegetables
It’s also been suggested that vitamin E, wild yams, and black cohosh may help relieve menopausal symptoms.
Eat a Healthful Diet
A healthful diet during menopause can improve your sense of well-being. It may also reduce the risk of heart disease, osteoporosis, and certain cancers. Your diet should be low in saturated fat and high in fruits, vegetables, and grains. An adequate intake of calcium (1200 to 1500 mg per day) can help lower your risk of osteoporosis. You can increase the calcium in your diet by eating more calcium-rich dairy foods (low-fat or nonfat preferred), leafy green vegetables, and calcium-fortified foods and juices. Vitamin D, found in sunlight and certain foods (fortified milk, liver and tuna), helps your body absorb calcium.
Limit Caffeine and Alcohol
Cutting back on caffeine and alcohol may reduce symptoms of anxiety and insomnia. It may also reduce the loss of calcium from your body and reduce your risk of other health problems.
Quit Smoking
Smoking is the number one preventable cause of premature death. Giving up smoking can reduce your risk of early menopause, heart disease, osteoporosis, and many types of cancer, including lung and cervical cancer. Many women quit smoking successfully, often after several attempts. Your health care provider may offer medication that can help, such as the antidepressant Zyban (bupropion) and other smoking cessation aids, such as nicotine patches and gums. Support groups and smoking cessation classes can also help. The most successful smoking cessation programs involve a combination of behavior modification techniques and drug therapy.
Exercise Regularly
Regular exercise is a great remedy for many symptoms of menopause. It helps promote better sleep, stimulates brain chemicals that can reduce negative feelings and depression, and may reduce hot flashes. Weight-bearing exercises such as walking, climbing stairs, and resistance exercises such as lifting weights help to strengthen your bones and decrease your risk of osteoporosis.
Manage Stress
During menopause you may be facing many stressors, such as raising children or having children leave home, caring for elderly parents, and juggling a number of responsibilities. You can reduce stress by taking care of your whole self. This means eating a healtful diet, getting plenty of sleep, exercising regularly, and having enough time for rest and recreation. A variety of relaxation techniques can also help you to cope more effectively with stress. Examples include meditation, deep breathing, progressive relaxation, yoga and biofeedback.
Stay Cool
If you are having hot flashes, try making a diary of when they happen and what seems to trigger them. This may help you find out what to avoid. Otherwise:
* When a hot flash starts, go somewhere that is cool.
* Sleeping in a cool room may keep hot flashes from waking you up during the night.
* Dress in layers that you can take off if you get warm.
* Use sheets and clothing that let your skin "breathe."
* Carry a small, battery operated fan in your briefcase or purse
* Try having a cold drink (water or juice) at the beginning of a hot flash.
* Avoid hot foods like soup or spicy foods
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