When a woman is approaching the menopause, she will begin to evaluate many aspects of her life. While the menopause is not an illness that needs treatment, it does bring with it many unpleasant symptoms that can have a negative impact upon the lives of the women it affects. Although it is completely natural for women to review their commitments, such as family, career and personal relationships, many forget that the most important decisions lie within their personal lifestyle choices. Before embarking on a series of medicines and potentially health damaging treatments, women should instead focus on finding an effective natural menopause treatment and implement some lifestyle changes that will not only provide relief for menopause symptoms, but also create a solid platform for maintaining good health into the future.
Let us have a look at some of the most effective and important lifestyle changes that all women should consider.
The arrival of the menopause brings with it an increased chance of developing heart disease and high blood pressure. It is for this reason, that maintaining a healthy heart should be one of the most important factors of your lifestyle change. It should be noted,however, that most of these lifestyle and dietary changes are most effective when paired with an effective natural menopause treatment, such has a natural herbal remedy.
Quit Smoking – This change is a no-brainer, but it’s amazing how so many people disregard this as a viable option. Smoking has been linked to declining oestrogen levels and studies have shown that smokers, on average, reach the menopause two years earlier than those who abstain. The risk of developing heart disease also increases two-fold for those who smoke, along with a higher chance of developing osteoporosis.
Dietary Changes – “You are what you eat”…..as the saying goes. As we get older, this familiar phrase becomes more relevant. Just about everyone is aware of the importance regarding the consumption of fruit and vegetables. You should ideally maintain a diet that is rich in a wide variety of fruits and vegetables. Those that are of deep, vibrant colours, such as spinach, peaches, carrots and berries, are particularly effective and beneficial as they contain the highest micronutrient content.
Special care should also be taken to ensure that you try to include as many whole-grain, high fiber foods as possible. This category includes fruits and vegetables, along with legumes (beans). Some of the better whole grain choices are whole wheat, oats (oatmeal), rye, barley, quinoa and brown rice.
Another excellent dietary choice for menopausal women is fish. Eating certain types of fish (salmon, mackerel and sardines) on a regular basis can do wonders for your health and energy levels, as they are rich in omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). By adding these particular fatty acids to your diet, you can significantly reduce the likelihood of suffering from strokes and coronary artery disease.
Another important dietary requirement, essential for maintaining a healthy heart, is limiting the amount of saturated fats consumed on a daily basis. These fats, found primarily in animal products, should be mostly avoided, with intake not exceeding 7% of your daily calorie consumption. Trans fats (most commonly found in hydrogenated fats, mass produced baked products and fast foods) and cholesterol (found in dairy products, meat, poultry and shellfish) should be limited to no more than 300 mg per day. To achieve this, choose lean meats or vegetable substitutes, such as soy. In addition to this, use fat free dairy products and try to grill, boil or bake your food.
Salt intake must also be monitored. Even a slight reduction in salt used can significantly lower blood pressure and reduce the risk of heart disease and heart failure. Also, try to minimize your consumption of foods and drinks that contain added sugars.
So, there you have it, the most effective methods of maintaining a healthy heart during the menopause, by employing some natural menopause treatments, and effective lifestyle and dietary changes.