Going Through Menopause?
Take Control of
Your Symptoms by Adriana Albritton
T
here are some common discom- forts that women (45 and older) complain about regarding cer-
tain bodily changes. Some of the most prominent issues are weight gain, hot flashes, mood changes and disturbances with their energy, sleep and sexual lives. These symptoms are associated with menopause (or perimenopause, which is prior to menopause), a condi- tion that women go through generally between 45 and 55 years of age. It is caused by the decrease of female hormones, which stops menstruation and fertility and brings along numerous physical changes. Even though meno- pause is inevitable, the magnitude of symptoms varies according to the woman’s health and lifestyle.
Living a Healthy Life
Exercise is a must! By now, everyone is aware of the tre- mendous list of benefits associated with exercise. Yes, there is actually no way out of this one. Exercise is indispens- able to the body, much more so with the course of the years. Exercise is not only a catalyst for fat loss but for numerous symptoms associated with menopause. It helps prevent muscle and bone wasting (which are accelerated through the menopausal transition), and positively affects mood, sleep and hot flashes. Exercise helps improve back pain, as well as sugar and cholesterol levels. Generally, women think of cardio when they are ready to get moving.
36 Long Island Edition
However, weight training is a power- ful tool that can’t be neglected and that must be used for more effective results. As a matter of fact, resistance training is highly recommended to increase bone mineral density and to reduce inci- dences of fractures. At the same time, flexibility and balance training should be incorporated into a routine for more whole body benefits.
Healthy Eating Food not only has a great impact on a woman’s physique but on her overall health, including symptom severity. A great deal of evidence now shows the importance of healthy eating when try- ing to minimize and/or eliminate meno- pausal symptoms.
It is ideal to inundate the body with organic fresh fruits and veg- gies, and consume protein and good fats throughout the day. At the same time, it is best to avoid the regular consumption of foods that aggravate menopausal symptoms, like alcohol, caffeine, excess sugar, dairy and meat, and, obviously, processed foods. Eating a clean, balanced diet helps keep the body operating at optimal levels.
Wholesome Living Dietary changes and exercise also play a preventive approach when dealing with some menopausal symptoms like weight gain and low energy. The An-
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nals of Behavioral Medicine published a five-year study of premenopausal women ages 44 to 50. The women were split into two groups—a lifestyle intervention group (receiving a dietary and physical activity program) and an assessment-only control group. The results showed that compared to their initial weight, 55 percent of the women in the lifestyle intervention group lost body fat. At the end of the study, the group with a healthier lifestyle was 0.2 pounds lighter on average, while the as- sessment group was 5.3 pounds heavier at the end of the study. Moreover, participants in the lifestyle inter- vention group had smaller waist circumferences, were consistently more physically active, and ate fewer calories than those that did not change their lifestyles.
Helpful Supplements There is a variety of supplements that have been found to be useful when dealing with menopausal symptoms. For instance, a combination of vitamins K and D and calcium seems to be helpful in reducing bone mineral density loss and incidences of fractures in postmeno- pausal women. Black cohosh has shown to be effective in relieving hot flashes and regular fiber intake in reducing cholesterol. Other botanical compounds and supplements beneficial in the treat- ment of menopausal symptoms are red clover, chasteberry, hops, ginseng, dong quai and evening primrose oil. Remember, menopause cannot be
avoided, yet it does not have to equate to an agonizing time. A woman’s life- style has a direct effect on her symp- toms and overall health. This period of life can be lived happily when incorpo- rating a rounded exercise routine and a healthy balanced diet, supplementing appropriately and managing stress in a healthy way.
For more information, visit AFitWellness. com and join Adriana Albritton’s blog,
FitNAll.com.
Adriana Albritton is the founder of A Fit Wellness and Fit N All. She holds a master’s degree in forensic psychology, several personal training certifications and is an NPC Figure Competitor.
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