Hygienic-dietary Measures and Recommendations for Menopausal Women
The prevention of clinical manifestations associated with menopause should begin years before and that preventive measures started at this age might be insufficient but necessary. Menopause should not represent any limitation to women’s full enjoyment of life. It is advisable carry out all activities, including sexual, just as before.
Self-care to help combat hot flashes
Drink cool to sleep in rooms not much heating do deep abdominal breathing when they start flushing daily Consume foods containing soy, the type of flora Lactobacillus (yogurt bio) and prebiotic foods. Reduce caffeine, alcohol and smoking cessation. Do aerobics.
To reduce urinary incontinence
Bladder training exercises (to cut the stream of urine and urinating follow later). Pelvic floor rehabilitation.
Protection against osteoporosis
Eating foods and beverages rich in calcium and vitamin D. According to WHO, calcium needs during menopause are estimated at 1000-1500 mg / day. Milk and dairy products (cheese, yogurt …) provide large amounts of highly bioavailable calcium.
Other calcium-rich foods are seafood, nuts, egg yolks, and legumes. Performing aerobic exercises to increase muscle strength and bone strength (running, walking, dancing, swimming, cycling …) Sunbathing to promote the conversion of vitamin D to active form that promotes absorption of calcium.
Protection of cardiovascular disease
Increase intake of vegetables, fruits, grains and foods rich in fiber Use olive oil or soy. Avoiding overweight, limiting fats and salt. Take a vitamin supplement, because with the age requirements increase folic acid, B complex and antioxidants (A, E, C) and omega-3 fatty acids.
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