Staying Healthy After Menopause - Maximed Turkey

Staying Healthy After Menopause

Menopause can be a confusing time for women. Often, during the weeks or months that precede menstruation, it can feel like you're going through a second puberty of sorts. This is due to estrogen and progesterone levels changing rapidly throughout the menstrual cycle.

This can result in feelings of vulnerability, and anxiety. If you haven't reached menopause yet, you may be feeling out of control. For those who have, life after menopause has its challenges as well.

Nutrition After Menopause

It can be difficult to eat right while juggling work and other chores. However, the following foods are key to maintaining your health after menopause:

·    Fibre - A healthy diet has fiber in it because it is essential for good digestion. The old saying, "You are what you eat", rings true after menopause because fiber is so important for digestive health. Eating vegetables high in fiber will act as a natural laxative so you can get regular bowel movements. If you aren't getting enough fiber, fermenting vegetables like Lactobacillus (i.e. sauerkraut) can help to bulk up your diet.

·    Vitamin D - Vitamin D is important for bone health. Low levels of vitamin D are associated with an increased risk of fractures, so it's vital to get enough. You can find it in some foods like fatty fish and egg yolks. If you don't get enough, you can also take a supplement of 10,000 IU (International Units) daily. Fatty fish contain the highest levels of vitamin D found in the diet. Dark fish like mackerel and sardines are good sources because they contain more vitamin K2 than vitamin D3; this makes them particularly rich sources of the latter.

·    Calcium - Calcium is also important for bone health. If you're a vegetarian, the best sources are dark green vegetables. Medical experts have recommended that middle-aged and older women may need to increase their calcium intake by 500mg (milligrams), to offset bone loss after menopause. Lactose intolerant individuals may be able to take calcium supplements, instead of dairy products.

·    Vitamin K2 - Vitamin K2 is important for bone and heart health. This vitamin helps move calcium into the skeleton and out of arteries and soft tissues. Inadequate levels of vitamin K2 have been linked to multiple bone conditions including osteoporosis. The best sources are leafy green vegetables and fermented foods.

·    Folate - Folate is essential for pregnant women and women who have just passed menopause. It can also be important for those who are trying to conceive or do not want to become pregnant. Studies have shown that if you don't get enough folate, your risk of heart disease increases so it's important to get your daily dose from your diet. The best sources are dark leafy greens, citrus fruits, broccoli, cauliflower, and beans.

Do you have any tips for how to stay healthy after menopause?

Dehydration can be a big problem, as lots of women experience hot flushes during the day. This is why it's important to drink plenty of water. Do this throughout your life! If you drink plenty of water now, it will make post-menopausal life easier. It will even help prevent osteoporosis.

Exercise regularly – another important factor that can help with maintaining a healthy weight and also with combating the health effects of menopause is regular exercise.

During and after menopause, some women lose interest in sex.

Menopause symptoms, such as drier vaginal tissues and decreased estrogen levels, may contribute to a loss of desire in sex.

However, estrogen lotions and tablets can help to restore vaginal suppleness and secretions.

Personal lubricants may also contribute to a more enjoyable sexual experience.