#how to mange weight gain in menopause

[menodiet]

what is menopause and how to manage weight ?

It is common for women of a certain age to experience changes in their physical and/or psychological states, all because of menopause. Here are five healthy tips to help manage menopause symptoms and maintain overall well-being:Here are five healthy tips to help manage menopause symptoms and maintain overall well-being:

Balanced Diet:

Eat Nutrient-Rich Foods: One should aim at taking balanced diet with high fiber, vitamins, lean proteins and; healthy fats. Calcium and Vitamin D: These are important in maintaining bone mass and during menopause, the bone density decreases. Such as diary products, green vegetables, and foods rich in folic acid. Phytoestrogens: Produce such as soya bean products, flax seed, and legumes contain plant estrogen that may assist in leveling hormonal surges. Regular Exercise:

Cardio and Strength Training: Cardiovascular exercise should be performed at least three to four times per week to include activities such as walking, swimming or cycling, and strength exercise should also be performed at least three to four times a week in order to build muscle mass and strengthen bones. Flexibility and Balance: Yoga or Pilates can increase flexability, balance, strength and decrease the level of stress. Adequate Sleep:

Establish a Routine: Get to bed at the same time as well as waking up with the same time in order to balance the sleep. Create a Restful Environment: If it is possible make your bedroom cool, dark and noiseless. Switch off screens before going to bed and do not take caffeine –containing products in the evening. Manage Stress:

Relaxation Techniques: Take practice in using mindfulness, meditation, or deep breathing to control stress. Stay Connected: Have social interactions and meet new people or interact with family or any group of people with similar experiences. Monitor and Manage Symptoms:

Regular Check-ups: Ensure that you attend regular check-ups to capture on any changes in health and plans on discussing them with your best gynaecologist female doctor Consider Supplements: If your problems are mild, then your doctor may prescribe vitamins and minerals that include omega-3 fatty acids, magnesium or probiotics among others. All these tips are quite helpful in the treatment of menopausal symptoms and improve on the general health of the women. As for severe symptoms consultation with the specialist and obtaining professional advice and treatment is recommended.