Exercises to Combat Those Unpleasant Symptoms

Menopause is a regular part of aging and occurs when the ovaries stop releasing eggs and the periods stop. The production of hormones by the ovaries decreases as women grow older. A woman’s body goes through many changes in the years leading up to the menopause (perimenopos). The estrogen level begins to decline gradually, which causes an irregular menstrual cycle (period). This can be with hot flashes, sleep problems, night sweats, mood changes, vaginal and bladder problems. “We cannot eradicate menopause from our aging process, however we can take some control over some of the decisions we make, to help reduce the severity of some of the most unpleasant symptoms,” said celebrity fitness instructor Yasmin Karachiwala. Also Read – Menopause can increase forgetfulness, inattention

“You don’t have to train as an athlete, but you do need to start moving your body regularly and consistently,” he added. The Pilates trainer has also shown that some exercises combat those unpleasant menopause symptoms. Her menopause practice includes: Also Read – Early menopause increases your risk of osteoporosis by almost 56 percent: How to deal with it

  • Move Squat with Dumbbell – 10 Reps each
  • Chest Press + Flye with Dumbbell – 10 Reps each
  • Renegade Row – 10 Representatives each
  • Side Plank Dips – 10 Reps each
  • Triceps Kickback – 15 Reps

If you are currently going through menopause or are pre / peri-menopause, watch the video to work out along with Yasmin Karachiwala. Also Read – Side effects of menopause that people don’t usually talk about

Menopause Diet: Foods to Eat and Avoid

Apart from exercise, making changes to your diet could also help reduce symptoms and ease the transition. Declining estrogen levels can affect your metabolism and may lead to weight gain. It can also affect your cholesterol levels and how your body digests carbs. Some foods can help relieve some menopausal symptoms, while others may aggravate the symptoms. These are foods you should eat and avoid if you are going through perimenopause or menopause.

Eat These Foods

Milk products: Hormone changes lead to a decline in bone density and increase your risk of fractures. Dairy products, such as milk, yoghurt and cheese contain nutrients essential for bone health – calcium, phosphorus, potassium, magnesium and vitamins D and K. Studies have also linked eating milk to better sleep and reduced risk of sleep. premature menopause.

Food that contains many omega-3 fatty acids: Some studies suggest that increased omega-3 intake can reduce the frequency of hot flashes and the severity of night sweats. So, try adding more foods that contain lots of omega-3 fatty acids like fatty fish and seeds like flax seeds, chia seeds and hemp seeds to your diet.

Fruits and vegetables: Increased intake of fruits and vegetables can also benefit women going through menopause. In some studies, researchers found that menopausal women who ate more fruits and vegetables had fewer hot flashes, better sleep and lower rates of depression.

Avoid These Foods

Limit or avoid intake of added sugars, processed carbs, alcohol, caffeine, spicy foods and high salt if you are going through perimenopause or menopause. Doing so could help reduce some of the symptoms associated with menopause, such as hot flashes, weight gain and poor sleep.

Processed foods and added sugars can raise blood sugar, which in turn can increase the incidence of hot flashes in menopausal women. Experts say caffeine and alcohol can trigger hot flashes in women going through menopause. Higher spicy food intake is also associated with increases in hot flashes and anxiety levels. Researchers have also linked high salt intake to lower bone density in postmenopausal women.

Published: April 22, 2021 4:28 pm | Updated: April 22, 2021 4:46 pm


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