After bearing period cramps and bleeding for decades, menopause may seem like a welcome change for women. But it isn’t as easy as it sounds because you have to deal with symptoms like hot flashes, mood swings, and unexpected weight gain. Moreover, you also get to handle the mid-life stress during the same phase. The combined impact can take a toll on your physical and mental well-being. It makes sense to ramp up your lifestyle to stay in top shape even as your biological clock stops. Here are some simple tips to get closer to post-menopause wellness.
Modify your diet
Eating a balanced diet is vital at all ages, but it becomes more important for menopausal women. The best start for a healthier body is a complete modification of your diet. Pick foods low in saturated fat and sodium, and go moderate with omega-3 fatty acids. Opt for nutrient-dense and fiber-high foods such as vegetables, fruits, whole grains, and beans. Steer clear of animal products because they may contain animal steroid hormones. These can aggravate hot flashes in menopausal women.
Exercise should be a part of your daily schedule once you cross the menopause milestone. Hormonal fluctuations can cause obesity, but staying active can help you keep the extra pounds and inches in check. Additionally, it reduces stress and boosts mood, and you end up sleeping better too. Try a mix of walking, running, calisthenics, and resistance training because they promote bone health along with weight loss. You will look good and have higher self-esteem as well.
Stay ahead with preventive care
Life after menopause can be challenging because your risk factors of diseases increase. The most common concerns are breast cancer, osteoporosis, heart disease, and hypertension. Regular wellness checks are crucial because they are the first step towards preventive care. Schedule regular medical checkups and diagnostic tests to catch the disease early and address it with timely treatment. Do not ignore the smallest symptoms because timely intervention can be life-saving at this age.
Steer clear of smoking and alcohol
If you have always wanted to ditch bad habits, now is the time to do it. Smoking is bad for the lungs, but the danger increases during the menopausal years. Alcohol is a hot flash trigger, and steering clear of it can make you much more comfortable. It can also increase the risk of breast cancer, so it makes sense to avoid booze and switch to non-alcoholic options.
Practice healthy stress relief
Keeping your mind healthy is as important as staying on top of fitness levels through menopause. Practice healthy stress relief daily with activities like deep breathing, meditation, and yoga. You can also cultivate habits like spending alone time and writing in a journal. Focus on self-care, and things will be a lot easier to handle during menopause and beyond.
The final advice is to accept and embrace the change as a part of the natural cycle. It is time to slow down and listen to your body, and you will be your healthiest best.