As women age, hormone levels change significantly. Most women experience at least mild menopausal symptoms by the age of 50. Some of the common symptoms include irregular periods, hot flashes, night sweats, changes in sleep pattern, weight gain, vaginal dryness, mood swings, and so on. It is difficult to cope with all the changes in the body and mind, not to mention the fear of aging itself. However, one of the most important things to remember during this period of life is that menopause is a natural process, and there is no need to be afraid of it. With a positive attitude and some smart tips, perimenopausal years may become more enjoyable.
1. Adjust Your Diet
As the hormone levels drop, the risk of unwanted weight gain and muscle and bone loss increases. It is advisable to eat more proteins, more calcium-rich foods, and less fatty, sugary, and over-processed foods. Consider adding soy products to your diet. Soy products are usually rich in protein and isoflavones, which are possibly helpful in managing menopausal symptoms. According to several studies [1], daily intake of 25 grams of soy protein may reduce cholesterol levels, and soy products may have a protective effect on breast tissue. A randomized study shows that a metabolic product of soy isoflavone is highly effective in alleviating hot flashes and reducing muscle and joint pains [2].
2. Exercise More
Exercising provides numerous health benefits to people of all ages. It increases the metabolic rate and helps control weight; it helps maintain muscle and bone strength; it is good for heart and lung functions; it is even a mood booster. Other than these obvious benefits, studies have also shown that long-term exercise reduces the risk of cancer, dementia, and cognitive decline [3]. Most importantly, you decide how you want to exercise – indoor, outdoor, running, swimming, yoga, and gardening.
3. Learn a New Skill
Learning a new skill is like an exercise for the brain. Some women experience symptoms like difficulty concentrating and easy forgetting during perimenopause. While it may seem counterintuitive, learning a new skill is an effective way to fight against these symptoms. Learning a new skill not only comes with emotional satisfaction, but it truly brings physical changes to the body and brain. With advanced developments in medical imaging techniques, structural changes in the brain can be demonstrated in sports and music learning [4].
So go ahead and take a class that you always wanted to but never had time for, and know that you are changing your brain!
[1] doi.org/10.4065/75.11.1174
[2] doi.org/10.1089/jwh.2011.3153
[3] doi.org/10.1097/GME.0000000000000536
[4] doi.org/10.3389/fnhum.2014.00035
1. Adjust Your Diet
As the hormone levels drop, the risk of unwanted weight gain and muscle and bone loss increases. It is advisable to eat more proteins, more calcium-rich foods, and less fatty, sugary, and over-processed foods. Consider adding soy products to your diet. Soy products are usually rich in protein and isoflavones, which are possibly helpful in managing menopausal symptoms. According to several studies [1], daily intake of 25 grams of soy protein may reduce cholesterol levels, and soy products may have a protective effect on breast tissue. A randomized study shows that a metabolic product of soy isoflavone is highly effective in alleviating hot flashes and reducing muscle and joint pains [2].
2. Exercise More
Exercising provides numerous health benefits to people of all ages. It increases the metabolic rate and helps control weight; it helps maintain muscle and bone strength; it is good for heart and lung functions; it is even a mood booster. Other than these obvious benefits, studies have also shown that long-term exercise reduces the risk of cancer, dementia, and cognitive decline [3]. Most importantly, you decide how you want to exercise – indoor, outdoor, running, swimming, yoga, and gardening.
3. Learn a New Skill
Learning a new skill is like an exercise for the brain. Some women experience symptoms like difficulty concentrating and easy forgetting during perimenopause. While it may seem counterintuitive, learning a new skill is an effective way to fight against these symptoms. Learning a new skill not only comes with emotional satisfaction, but it truly brings physical changes to the body and brain. With advanced developments in medical imaging techniques, structural changes in the brain can be demonstrated in sports and music learning [4].
So go ahead and take a class that you always wanted to but never had time for, and know that you are changing your brain!
[1] doi.org/10.4065/75.11.1174
[2] doi.org/10.1089/jwh.2011.3153
[3] doi.org/10.1097/GME.0000000000000536
[4] doi.org/10.3389/fnhum.2014.00035
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Health & Medical