Menopause is a natural phase every woman goes through during the second half of her life. It is a period when her menstruation cycle starts becoming irregular, slows down and then stops altogether. Symptoms of menopause include hot flashes, night sweats, insomnia, sudden inexplicable fatigue, mood swings and depression.
Some women report experiencing flashes of forgetfulness and headaches, pain in the back or joints, panic attacks, dizziness and vaginal dryness or inflammation. Of course, these symptoms sound (and feel) terrible for women.
When they appear, chances are menopause has started. A woman has to start readjusting her lifestyle around some of these uncomfortable bodily changes. She has to be aware of what her body is going through, understand the works and manage it. Getting frustrated about these natural changes is like swimming against the tide! It is better to go with the flow and learn to live harmoniously with menopause. Another physical change that is a rather sensitive issue is that all menopausal women have a greater tendency to gain weight.
With the onset of menopause, the body produces less and less estrogen. Estrogen causes fat to be stored in the hips. So when estrogen levels take a dip, body fat is diverted to the tummy area instead (which is every woman's nightmare!).
Looks aside, weight gained around the tummy region is bad news, as abdominal obesity is a risk factor for serious diseases like cardiovascular ailments, diabetes and hypertension.
Weight gain may just be a part of the aging process. As we get older, metabolism slows down and we need fewer calories. By the age of 40, our normal maintenance needs are about 20 percent less than they were at the age of 20. Many of us are eating just as much, sometimes more! We may also be exercising less, which widens the divide between the energy we consume and the energy we use.
Midlife can also be a trying period for a woman. Her children may be getting married and leaving the nest. She may be caring for aged parents, or wondering what to do when retirement hits. With all this increased anxiety, she may start to seek comfort in food.
These are just some of the reasons why every woman should be extra careful about her weight as soon as she reaches her late 30s. A number of weight control steps she should take include:
- Cut down on calories.
- Consume more fiber-rich foods like whole wheat bread and grains.
- Limit intake to about 1,200 to 1,500 calories a day -- these calories should be obtained from nutritional foods like beans, cereal, fish, lean meat, vegetables, fruit and low-fat dairy foods.
- Consume less caffeine and alcohol.
Cut Down on Fats
- Restrict fat intake to a maximum 30-35 grams a day. Of this amount, a maximum of 10 grams may be saturated fat.
- Exercise regularly.
- Exercise at least three to four times a week.
There should be at least 30 minutes of moderate activity most days of the week. There's nothing like exercise to help lower the risk of osteoporosis, heart disease and every other long-term problem associated with menopause. It increases the production of HDL fat (good fat) and reduces LDL fat (bad fat). Exercise also helps improve our metabolic rate, which lessens the impact of estrogen loss on our weight. It also soothes negative feelings of stress (quelling the urge for comfort eating).
One herb is renowned for its ability to treat the more common symptoms of menopause like hot flashes and night sweats. Known scientifically as Cimicifuga racemosa, it is completely natural, safe and effective. It has been tried and proven for centuries by the North American Indians, and found to be beneficial for menopausal relief.
If a woman stays on top of the situation and understands what is happening to her body, she can greatly ease the discomfort of this transitional period and keep depression at bay. It is also important to stay in contact with a physician.
Last but not least, every menopausal woman should keep her weight level in check by getting a good scale. It is hard work coping with menopausal changes, but when a woman is proactive about things, it is well worth the effort.
Source: New Straits Times. Powered by Yellowbrix.
