The Menopause Revisited
On average, women gain about one pound per year during menopause . Don't be one of them. The Menopause can bring out a variety of symptoms in your body, both physically and mentally. Staying happy and exercising regularly are both important factors for weight control during this period of your life, as many women find it a harder job to keep excess weight off. The more steps you can take to ease and reduce common symptoms, the less it is likely to rule your daily life.
First off, exercise regularly . No excuses. Loading your bone structure through resistance training will not only strengthen your muscles and joints, but also thicken your bones and make them far more resilient to knocks and falls. Note though that activities such as swimming and cycling, although great exercise, do not have the same bone-building effect.
Be aware of your pelvic floor and strengthen it . Your pelvic floor muscles are likely to shrink with the loss of oestrogen. Keeping your pelvic floor muscles fully functional is vital for improved posture, better balance and stability, as well as reducing the risk of incontinence that can affect some 30% of women over the age of 33! Stopping urine mid-flow will help you locate these deeply buried muscles. There are a number of exercises you can practice that will help to increase the tone, strength, and elasticity of them.
If in doubt, please email me ( simon@fitstreet.co.uk ).
Know the foods and drinks that can trigger a hot flush : Caffeine, alcohol, hot drinks and spicy foods are the prime culprits. Be aware of this fact when consuming such foods.
Make sure you get enough calcium in your diet . Foods high in calcium include milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli. Avoid eating raw bran, which inhibits calcium absorption, and cut down on tea and coffee, which can promote the excretion of calcium.
Vitamin D is also very important for calcium absorption and bone formation . One study has shown that women with postmenopausal osteoporosis who took vitamin D for 3 years significantly reduced the occurrence of new spinal fractures. In order to absorb calcium efficiently, the body needs Vitamin D. Oily fish are an excellent source of this vitamin, and tinned sardines also include edible bones, which are rich in calcium.
Recent research has also investigated the possibility that substances from plants called phytoestrogens might help reduce the severity of hot flushes and other symptoms of the menopause . These are found in many foods and mimic the effects of human oestrogen. The best examples are tofu, flaxseeds, soya products and other pulses.
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