One of the latest studies in internal medicine show that women who generally improve their overall health can offset menopause symptoms by just being generally healthy and in better shape. The general categories of improvement, which also help offset menopause symptoms, are eating loads of veggies, whole grains, fish, fruit, and legumes. Only drink moderate amounts of alcohol, exercise regularly, maintain a healthy weight, and don't smoke.
There are little tricks that can help offset menopause symptoms. The little things that we can do to ease menopause symptoms also help other parts of our body, including our bones, colon, lungs, and skin.
One of the latest studies in internal medicine show that women who generally improve their overall health can offset menopause symptoms by just being generally healthy and in better shape. The general categories of improvement, which also help offset menopause symptoms, are eating loads of veggies, whole grains, fish, fruit, and legumes. Only drink moderate amounts of alcohol, exercise regularly, maintain a healthy weight, and don't smoke.
The place to start is to know your baseline numbers. Start with good cholesterol (HDL), bad cholesterol (LDL), total cholesterol, triglycerides, blood pressure, weight, and body mass. Any of the areas that are off the suggested recommendations are cause for serious work through diet, exercise, or meditation. Most importantly, target your triglycerides for a level of 150 or better. Triglycerides are actually the best marker for high risk of serious health issues such as diabetes and heart disease and are much more responsive to lifestyle changes than the other types of blood fats. It's possible to reduce triglycerides by 50% by just reducing saturated fats and your weight. This will improve your overall health and help significantly in the fight to reduce menopause symptoms.
While one of the menopause symptoms is sleep loss, it's found people who sleep fewer than 7 hours per night have higher blood pressure and higher levels of the stress hormone cortisol. To aide menopause symptoms and increase the probability of sleeping, absolutely avoid caffeine after noon and develop a stress-free, wind-down ritual before bed. Want a hint? Take a relaxing bubble-bath.
We all know exercise improves our general well-being but regular exercise, which helps keep weight down and raises levels of HDL cholesterol, may help reduce the excruciating menopause symptoms. Finding an exercise buddy is really important because the social support helps you stay motivated. Try to build up to 60 minutes of exercise per day but even 20 minutes is better than nothing.
We all know this but it bears repeating - smoking is a major risk factor for every known serious disease and may also stress a woman's hormones, especially during perimenopause, increasing the difficulty of menopause symptoms. We know kicking the habit is much easier said than done but there are new therapies that are available. It's important to note that you start to improve your overall health within minutes of quitting. After one year, heart disease risk is cut in half. After 10 years of not smoking, the risk of serious disease is the same as for someone who has not smoked.
Finally, load up your pantry and fridge with these three healthy foods that may help offset menopause symptoms.
1. A diet rich in omega-3 fatty foods helps lower blood pressure. Find omega-3 fatty acids in salmon, walnuts, and flaxseed.
2. Calcium also lowers blood pressure and ensures a regular heartbeat. Calcium is found in cheese, yogurt, and milk, as well as dark leafy greens.
3. Fiber also helps with general health and reducing menopause symptoms. Fruits, vegetables, and whole grains contain fiber.
While there is much written on offsetting the unpleasant menopause symptoms, simply leading a healthier life can naturally reduce many of the menopause or perimenopause symptoms. Stopping smoking, focusing on the healthy triglyceride level, exercise, and diet will provide many other long-term health benefits.
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