As you step into the phase of menopause, it becomes essential to pay attention to your heart and bone health. Factors like hormonal changes can significantly impact these areas, but there's a lot you can do to stay healthy. Let's take a look at some useful strategies.
Looking After Your Health During Menopause
A Heart-Healthy Diet
During menopause, women experience a decline in estrogen levels, which can have a significant impact on heart health. According to the American Heart Association, heart disease becomes the leading cause of death in women after menopause. In fact, women are more likely to develop heart disease within 10 years after menopause compared to their premenopausal years. This increased risk is due to the loss of the protective effects of estrogen on the cardiovascular system. Thus, it is essential for women going through menopause to look after their heart by adopting a healthy lifestyle.
One of the most powerful steps you can take involves switching your diet to one that's kind to your heart. Aim to incorporate plenty of whole grains, fruits, vegetables, and lean meats into your diet, along with healthy fats like omega-3 fatty acids.
Regular Exercise
Physical activity plays an instrumental role in maintaining a heart health. It not only helps to manage weight but also contributes to lower blood pressure and cholesterol levels. Aim for aerobic activities like walking, jogging, swimming, or cycling for at least 150 minutes every week.
Protecting Bone Health
Bone health is another important aspect to consider during menopause. Estrogen plays a crucial role in maintaining bone density, and its decline during menopause can lead to an increased risk of osteoporosis. According to the National Osteoporosis Foundation, approximately 50% of women over the age of 50 will experience a fracture related to osteoporosis. The risk of fractures, particularly in the hip, spine, and wrist, increases significantly during and after menopause.
Thankfully, you can stave off this condition by following some simple steps.
Boost your calcium intake: This vital mineral is essential to maintain bone health. Include calcium-rich foods in your diet, like dairy products, leafy green vegetables, fish, nuts, and seeds.
Vitamin D: This 'sunshine vitamin' is essential to aid calcium absorption in your body. You can get it from sunlight exposure, fortified foods, or supplements if recommended by your healthcare provider.
Weight-bearing and muscle-strengthening exercises: Regular weightlifting, walking, or yoga exercises are critical to maintaining and improving bone density.
Keep in mind that everyone's experience through menopause is different, and so are their nutritional and exercise needs. Hence, what works well for one might not work for another. Stay patient with yourself, and don't hesitate to seek professional help with a Crestcare Gynaecologist. With the right strategies and support, this next phase of life can be managed effectively and embraced positively.