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Build muscle for bone health and brain rejuvenation.
It is known that due to hormonal changes in women, bones become more porous and brittle. There are drugs to strengthen them, such as Osteofos and Estrofem. And for best results, you need to build muscle. Muscles protect and help support bones and joints by reducing the strain on them. Studies have shown that strength training, which is needed to build muscle, also helps prevent brain aging. Because there is increased bone fragility, it is important not to overdo strength training. It is desirable that a specialist selects acceptable exercises for you.
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Walking: for heart, vascular and skin health.
Weakness and fatigue are more common during menopause. Both a healthy diet and cardio, which strengthen blood vessels, help to cope with such problems. The safest and most useful sport for the cardiovascular system cardiologists call brisk walking. Walking should be regular, preferably at least 30-40 minutes daily, preferably in the evening, before bedtime. Walking, you tone blood vessels, rejuvenate the heart, improve skin condition.
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Reduce calorie intake and meat intake.
After the onset of menopause, the metabolism slows down, and it becomes easier to gain weight, but not to lose weight. To maintain your figure and protect yourself from many health problems, you need a healthy diet. It is important not only to reduce calories (primarily due to sweets and animal fats), but also to reduce the amount of eating red meat. Many studies have shown that meat, when eaten frequently, accelerates skin aging. At the same time, vegetables and unsweetened fruits significantly reduce these risks and slow down the aging of the body. Healthy foods that should be eaten more often during menopause include cauliflower, Brussels sprouts, seafood, grapes, cranberries, blueberries, linseed oil, sesame seeds.
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Reduce stress.
Changes in hormones greatly affect mood, which, in turn, affects the appearance. In order not to be sleepy, to be energetic and look good, experts advise to get rid of stress and afford things that are fun. Effective ways to deal with sadness and irritability are very similar to methods that help us have a beautiful figure. The first is walking and playing sports. During exercise, joy hormones are released, and the production of serotonin (the hormone responsible for emotional control) increases in the fresh air. “Tryptophan diet” also works well (serotonin is synthesized in our body from tryptophan): cheese, cottage cheese, bananas, almonds.
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Healthy sleep.
Healthy sleep helps the body to regulate internal processes during menopause. It is important to get enough sleep, sleep at least 7-8 hours in bed. It is important to go to bed no later than 10 pm, because at 10 pm it reaches the peak of production of the “youth hormone” melatonin. Good sleep will help improve the condition of the nervous system and protect the skin from loss of elasticity.