Menopause Symptoms, Diet, Exercises, Weight Gain: Tips to Sail through Menopause with Ease!

Menopause literally means the last menstrual period. Itgenerally occurs in mid-life, that is around the age of 40. Itis characterized by hormonal changes. Menstrual cycle stops andso does the production of some hormones like estrogen.Menopausal women often experiences weight gain along withweakening of bones. Post menopause, women have have higher risk of osteoporosis andcardiovascular diseases because of the inherent hormonalchanges. Hot flushes with sudden bouts of sweating are commonlyfelt by women. Other Symptoms being failing eyesight, hair loss,weak bones, dry skin and erratic sleep patterns. The key tostaying youthful and active even after menopause is to followregular exercise routine and a nutritious diet.Regular Exercise Routine:Going in for an exercise program which addresses the entire bodyis 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 agym for some weight training which will increase your strength.Training with dumbbells at home, but under guidance, can servethe 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 generallyexperiences during menopause. Yoga is the most effective way towork out. it not only keeps your body active but also keeps yourmind stress-free. Balanced Diet:Other important issue to handle the most difficult stage forwomen is to eat a balanced diet with little add-ons. Diet shouldbe particularly high in Calcium and Phytoestrogens.Phytoestrogens are naturally occurring compounds, similar toestrogens, found in plants. Phytoestrogens can be easily foundin soya and tofu. Diet high in phytoestrogens reduces the hotflush by 40%. This is the reason why Japanese women face lesssevere menopausal symptoms than their western counterparts.Recommended amount: 10-15g of tofu or 2 cups of soya milk. Dairyproducts, which are high in Calcium, also reduces bone loss togreat extent. Recommended amount: 1000gm. Since Vitamin Dpromotes the consumption of calcium, it is essential to provideenough amount of vitamin D to body. Normal exposure to sunshould provide the body with right amount of vitamin D. --> Learn more about balanced diet here athttp://www.weightloss-health.com/balanced_diet.htmSince drop in estrogen can lead to weight gain, it is wise toundertake some weight loss program to avoid complexities laterin life such as diabetes, joint pains, heart-related diseases.It is also believed that some vitamins are beneficial, speciallyduring perimenopause. For eg Vitamin E relieves hot flushes,Vitamin B2 alleviates perimenopausal headaches, Vitamin B6 andVitamin B12 help fight depression.Tip: If you find having sex uncomfortable due to thinning anddrying of vaginal lining, use a water based lubricant.