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.