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Abdominal Exercise And Weight Loss
Abdominal Exercise When most people start on a weight-loss regime the first thing they wish to attack is their waistline. They start off with visions of turning a beer gut into an abdominal six-pack. After a few weeks of strenuous exercise nothing ...
What Are You Doing to Fight "Sarcopenia"?
What Are You Doing to Fight "Sarcopenia"?by Cheryl Winter, M.S., R.D., R.N.Have you ever had major surgery? If you have, you will know that once the anesthesia has worn off, the first thing the doctors and nurses require of you is to "get out of bed" and ...
What Exercises are Benefical for Asthmatics?
There are forms of exercising that are better for those who have asthma. Certain forms of exercise will cause more wheeziness or chest tightness than others. For example, running outdoors not as good as swimming. Indeed swimming is one of the best ...
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Post menopause, women have have higher risk of osteoporosis and cardiovascular diseases because of the inherent hormonal changes. Hot flushes with sudden bouts of sweating are commonly felt by women. Other Symptoms being failing eyesight, hair loss, weak bones, dry skin and erratic sleep patterns. The key to staying youthful and active even after menopause is to follow regular exercise routine and a nutritious diet.
Regular Exercise Routine:
Going in for an exercise program which addresses the entire body is always beneficial. Even exercises like walking, swimming, jogging, dancing are useful. To get a complete cardio workout, involve yourself in some aerobic exercise. You can also hit a gym for some weight training which will increase your strength. Training with dumbbells at home, but under guidance, can serve the purpose for you. It is important to stretch and relax too. Relaxation helps you overcome depression related to menopause. Exercise will also combat weight gain which a women generally experiences during menopause. Yoga is the most effective way to work out. it not only keeps your body active but also keeps your mind stress-free.
Balanced Diet:
Other important issue to handle the most difficult stage for women is to eat a balanced diet with little add-ons. Diet should be particularly high in Calcium and Phytoestrogens. Phytoestrogens are naturally occurring compounds, similar to estrogens, found in plants. Phytoestrogens can be easily found in soya and tofu. Diet high in phytoestrogens reduces the hot flush by 40%. This is the reason why Japanese women face less severe menopausal symptoms than their western counterparts. Recommended amount: 10-15g of tofu or 2 cups of soya milk. Dairy products, which are high in Calcium, also reduces bone loss to great extent. Recommended amount: 1000gm. Since Vitamin D promotes the consumption of calcium, it is essential to provide enough amount of vitamin D to body. Normal exposure to sun should provide the body with right amount of vitamin D.
--> Learn more about balanced diet here at http://www.weightloss-health.com/balanced_diet.htm
Since drop in estrogen can lead to weight gain, it is wise to undertake some weight loss program to avoid complexities later in life such as diabetes, joint pains, heart-related diseases.
It is also believed that some vitamins are beneficial, specially during perimenopause. For eg Vitamin E relieves hot flushes, Vitamin B2 alleviates perimenopausal headaches, Vitamin B6 and Vitamin B12 help fight depression.
Tip: If you find having sex uncomfortable due to thinning and drying of vaginal lining, use a water based lubricant.
About the Author
About the Author
Ashley Green: for http://www.weightloss-health.com ,your complete and most comprehensive family guide on Health.
To learn how to combat menopause weight gain and a chance to go through other informative articles targetting various health issues at http://weightloss-health.com/weight.htm
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