Ways to manage menopause

Ways to manage menopause

Menopause takes inevitable time in woman’s life and initiates negative forces that will require the battle. It starts when estrogen and progesterone levels decrease and because of that, the risk for heart disease, high blood pressure and osteoporosis increases. Menopause is also linked to weight gain, but while hormone replacement therapy is applied, all these problems can be fixed. There are more tips to reduce its symptoms:

To protect your bone you need to increase the intake of calcium and vitamin D. Though it is recommended getting all useful nutrients we should get from the foods we eat, most women should take calcium and vitamin D supplements, especially those that are watching their weight. To make sure you are getting right quantity, remember that women aged 19 to 50 need 1,000 mg a day. In addition, it has been researched that calcium and vitamin D may help to get rid of weight gain because it stimulates fat cells’ breakdown and initiates the development of new ones.

To enrich your diet with calcium, try to include these products: orange juice, low-fat yogurt, low-fat milk, sardines, canned salmon, broccoli, firm tofu.

To get rid of mood swings and depression, eat more foods having vitamins and omega-3 fats.

During menopause these swings become more difficult to handle and many women start reporting about increased feelings of depression and anxiety. To fix it, vitamin-B-rich foods you should be included into your diet: unprocessed lean meat and poultry, liver, whole grains or lentils. Omega-3-rich foods you should include would be oily fish (salmon, tuna, sardines), flaxseeds or flaxseed oil.


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