Menopause is the transitory period in a woman's life when menstruation and fertility come to an end. It's considered official after 12 months without a menstrual period. Your body will go through hormonal changes that will bring about a variety of symptoms. The most common symptoms include irregular periods, hot flashes, night sweats, vaginal dryness, anxiety, depression, mood changes, and weight gain. The average age for women in the U.S. to enter menopause is 51. One of the best and most natural ways to combat the symptoms of menopause is exercise. Menopause symptoms can be difficult to deal with, but exercise can help you address some of them in a natural, healthy way. Your diet can also play a prominent role in the management of symptoms.
Benefits of Exercise During Menopause
Regular physical activity has numerous benefits for menopausal women. Exercise boosts your mood, prevents weight gain, strengthens bones, and reduces the risk of cancer and other serious diseases. The hormonal shifts that occur during menopause affect your body and mind in many different ways. Women may gain weight more easily and find it more difficult to lose it. Fat may accumulate in specific areas more than others. The stomach is a problem area for many women. Excess weight can also increase the risk of diabetes and heart disease.
Menopausal women often struggle with anxiety, depression, and mood swings. Women who suffer from menopausal symptoms are often prescribed Pristiq (desvenlafaxine) to manage the effects. The problem with this is they can have certain side effects or even lead to addiction. By using exercise and other natural treatments women could avoid having to go on the drug completely. Exercise releases endorphins, which are "feel good" hormones that enhance mood. Exercise also helps you to get a good night's sleep. The ability to sleep well decreases the frequency and severity of hot flashes and fatigue.
Organic and Natural Diets for Menopausal Women
Eating a clean, well-balanced diet is very important for women as they go through menopause. Your metabolism slows down and you can’t process foods as efficiently. Certain foods can aid the balancing of shifting hormones, thereby reducing the symptoms of menopause. You should avoid overeating processed foods and consume more nutritious foods. Organic fruits and vegetables contain a heart-healthy nutrient that helps to balance hormones. They also contain fiber which leaves you feeling full longer. Foods with healthy fats boost your metabolism and aids hormone production. Avocado and nuts are examples. Cold-pressed oils such as extra-virgin olive oil and palm oil are useful for regulating estrogen production.
Menopause can be a difficult transition for many women. A holistic approach can ease the symptoms of menopause and improve your quality of life. Set aside time for your daily exercise and plan your meals to make shopping and preparation easier. You don't have to do the same activities or follow a routine. Just staying active is enough to improve your health. Exercise and a nutritious diet can be instrumental in easing menopause symptoms, but they also improve your overall health, both physically and mentally. For more ideas on healthy eating and exercise strategies, check out our blog.