Watch your health to minimize the symptoms of menopause

It may feel like your body has a mind of its own during menopause. Suddenly, you can't sleep, you feel uncomfortably warm, your moods are inexplicably up and down, and you're gaining weight without reason. While doctors can help you manage these symptoms, lifestyle also has a big role to play. Health guides written by doctors, dieticians and homeopaths all agree that diet and exercise are critical during menopause. In this article, we have some simple tips for living a healthier life during this time.

According to the American Academy of Orthopaedic Surgeons, pre menopausal women should consume about 1,000 mg of calcium daily. Women after menopause should consume 1,200 mg of calcium per day. Other guides recommend up to 1,500 mg of calcium per day. Vitamin D is also very important for calcium absorption and bone formation. According to a 1992 study, women with post menopausal osteoporosis who took vitamin D for three years significantly reduced their risk of spinal fractures. This issue is controversial, however, as vitamin D can cause kidney stones, constipation or abdominal pain, especially in women with kidney problems.

A well balanced diet that is rich in nutrients and low in fat is also recommended. However, women going through menopause have special dietary concerns that may require changes in the way they eat. Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene. Avoid foods and drinks with processed sugar, as many of these products contain empty calories and promote weight gain, which is a big concern for menopausal women. Avoid salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna and hot dogs. These foods are high in sodium, which can lead to high blood pressure. You should eat a diet containing foods high in calcium, including milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli.

Menopausal women often experience weight gain. Besides the benefits to the heart and bones, health guides suggest regular exercise to help regulate weight, and it can be a mood enhancer. Women who are physically inactive are more likely to suffer from coronary heart disease, obesity, high blood pressure, diabetes and osteoporosis. Sedentary women may also suffer from chronic back pain, insomnia, poor circulation, weak muscles, loss of bone mass and depression.

The good news is that a regular program of physical activity can help manage many of the uncomfortable symptoms of menopause, as well as the related health concerns, such as heart disease and osteoporosis. The mood-elevating, tension-relieving effects of aerobic exercise help reduce the depression and anxiety that often accompanies menopause. Aerobic exercise also promotes the loss of abdominal fat, which is the place where most women readily gain weight during menopause. Health guides and your doctor can help you create a diet that's right for you so that you can be as healthy as possible.

There are many symptoms of menopause and also many cures for these symptoms. Learn as much as you can about them, and you can take positive steps to find relief for yourself.

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