Menopause is a natural transition in the life of every woman. It marks the end of her fertility and menstrual cycle. Menopausal symptoms can be very stressful to deal with and can affect different aspects of a woman’s body, mental and physical health, and lifestyle.
However, a healthy workout routine and optimal nutritional intake along with stress-relieving activities like meditation/yoga/breathing exercises will help keep your menopause symptoms at bay.
Let us embrace this phase and go through it in a healthy way!
The following tips can help balance out certain hormones and make the transition to menopause a much smoother one.
A disruption in an entire chain of biochemical activity affects the production of mood-regulating chemicals, including serotonin and endorphins causing mood changes, hot flashes and anxiety disorders. To deal with this take up breathing exercises, yoga, tai chi, a healthy diet, hormone replacement therapy and herbal supplements.
During menopause, women experience a decline in levels of the natural estrogen hormone, which is one of the leading risk factors for heart disease. Moreover, during menopause, blood pressure and LDL cholesterol or ‘bad’ cholesterol also increase while HDL or ‘good’ cholesterol remains stagnant, contributing to heart disease risk.
Estrogen levels and insulin sensitivity decline at menopause. The body does not respond to insulin like it used to and this in turn reduces the transfer of sugar from the blood stream to tissues. This stagnant sugar requires more insulin to reach the tissues and insulin promotes fat production. This is where the extra pounds kick in.
Practicing yoga to increase flexibility, consuming fruits, vegetables, yogurt, chicken and other low carb and lean protein foods can help curb weight gain during menopause. Exercising regularly, drinking lots of water and sleeping well can further help by boosting the body’s metabolism. Also do not forget to keep those stress levels under control.
Hormonal fluctuations during perimenopause and menopause can get in the way of a good night’s sleep. Avoid physical and emotional stimulants like – caffeine, TV, arguments. Avoid high-carbs and alcohol. Keep your bedroom well-ventilated, cool and quiet. Maintain a consistent bed-time. Inhale or apply Lavender essential oil and have a cup of Passion Flower or Valerian tea to induce a calming effect.
5-Hydroxytryptophan or 5HTP is a natural amino acid that is involved in the production of serotonin, one of the body’s ‘happy chemicals’ that helps us to relax. Studies indicate that Gamma-aminobutyric acid (GABA) is the primary inhibitory neurotransmitter in the central nervous system that promotes positive mood, supports relaxation and moderates occasional stress. Passion Flower is a medicinal herb that acts as a mild sedative, helps calm the nerves that can allow you to relax and fall asleep.
Increase your intake of fiber, this is because constipation can be hard to cure during menopause. Drink plenty of water. Also, do not consume alcohol and refrain from smoking during this phase. Avoid skipping meals and eat foods rich in calcium. You must also remember to exercise, get good sleep and stay stress free.
Consume foods that cool your body, like – watermelon, mint and coconut. Include vitamin D and calcium rich foods to your diet because your body loses a lot of calcium during menopause. Consume sesame seeds, nuts, grains and fruits on a daily basis. Exercise regularly for at least 30 mins a day and practice kegel and core strengthening exercises.
Flower remedies are plant extracts from all over the world that work on our emotional health and wellness. They are incredibly powerful and profound in their healing. Any negative thoughts, feelings or behaviors we have, are letting us know we are in an imbalanced state and the correct flower remedies will move us back to a positive, confident, and joyful state of mind. Read more to learn about effective flower remedies to beat menopause blues.
According to Ayurveda, exercises after menopause can help reduce stress, enhance circulation, aid in weight loss, can improve bone mass, lower risks of metabolic syndrome, heart attack, and other cardiovascular diseases. Good exercise choices are low weight training, low impact aerobics, healthy diet and acupuncture. Herbs like Ashwagandha can also help.
Using a strategic approach by combining Ayurveda, traditional medicine from India, and Naturopathic medicine is a great way to combat menopause without experiencing an increased risk for life-threatening diseases. The main goal of this combined approach is to alleviate symptoms and prevent/treat osteoporosis, cardiovascular disease and other aging-related diseases. After symptoms and risk have been assessed, recommended treatment options may include herbal supplementation, nutrition, exercise, yoga, breathing exercises and orthomolecular therapy.