How can diet and exercise help with the menopause
by Laura Clipson
• Published 29/05/2023
Menopause is when periods stop due to lower hormone levels, which can cause various physical and emotional symptoms. Menopause usually happens between the ages of 45-55, however sometimes can happen earlier naturally, or for medical reasons such as after a hysterectomy or cancer treatments.
The perimenopause is when symptoms occur before periods stop completely.
Both the menopause and perimenopause can cause many symptoms, such as anxiety, hot flushes, mood swings, weight gain and brain fog. These symptoms can then lead to other symptoms, such as difficulty sleeping due to hot flushes, which then can cause increased tiredness during the day.
Lower oestrogen levels during menopause can cause a decrease in bone mass, and could result in osteoporosis if levels were already low before menopause.
Hormonal changes that occur during menopause can cause weight gain, so making sure to eat a healthy balanced diet can help you to maintain a healthy weight, as well as helping to combat any symptoms affecting your mental health, such as anxiety and depression.
It is important to try to eat a lot of foods that are high in calcium, to help keep your bones healthy. Getting out in the sun can also help, as sunlight on your skin triggers the production of vitamin D, which is also important when it comes to bone health. It’s a good idea to take a supplement in winter months, when you may not get as much sunlight.
Regular exercise can help you to maintain a healthy weight while going through the menopause. Weight-bearing exercises such as walking, running, dancing and using weights can help to keep your bones healthy and decrease the risk of osteoporosis.
Menopause can have a negative effect on mental health, and regular exercise can help to combat this by producing endorphins and can help to lower stress. Exercise such as yoga and tai chi are good choices, as they can help you to relax. Regular exercise has also been shown to improve sleep quality, although make sure to avoid intense exercise close to bedtime.
If you are struggling with symptoms of menopause or perimenopause, see your GP as they may be able to help you or prescribe HRT (Hormone Replacement Therapy). The aim with HRT is to replace the oestrogen your body loses during the menopause to try to improve the symptoms. The risks of HRT tend to be small, but you will be able to discuss the benefits and possible risks with your doctor.
Healthy diet and exercising regularly may not eliminate menopause symptoms entirely, but they may help to alleviate them and improve your overall health and wellbeing.
Thank you for reading.
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