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How To Stay Young During Menopause

Adopt A Good Skin Care Regimen

Balancing Hormones In Menopause Helps You Stay Young Says Dr. Erika Schwartz

Start your daily skin care routine with a gently exfoliating cleanser. Apply a moisturizer to hydrate the skin, allowing it to stay firm and elastic and reducing the appearance of wrinkles. Ingredients like green-tea extract, vitamins A, C & E, and hyaluronic acid help protect against free-radicals, increase collagen, and retain moisture.

Basic Dietary Guidelines For Menopause

During menopause, eat a variety of foods to get all the nutrients you need. Since women’s diets are often low in iron and calcium, follow these guidelines:

Get enough calcium. Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones , broccoli, and legumes. Aim to get 1,200 milligrams per day.

Pump up your iron. Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.

Get enough fiber. Help yourself to foods high in fiber, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.

Eat fruits and vegetables. Have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Read labels. Use the package label information to help yourself make the best choices for a healthy lifestyle.

Drink plenty of water. As a general rule, drink eight glasses of water every day. That fulfills the daily requirement for most healthy adults.

Maintain a healthy weight. If you’re overweight, cut down on portion sizes and eat fewer foods that are high in fat. Don’t skip meals, though. A registered dietitian or your doctor can help you figure out your ideal body weight.

Limit alcohol to one or fewer drinks a day.

Menopause And Skin: Could Hrt Keep Skin Looking Young

This article looks at the evidence around HRT and whether it has a role to play in maintaining healthy skin.

Mrs Jones, who is 60 years old, says that HRT keeps her looking youthful and wants to stay on it. What does the evidence suggest?

The menopause represents a natural process that occurs once a woman has experienced 12 months of amenorrhoea and, on average, occurs at 51 years of age. It is associated with many symptoms, including vasomotor problems ,1 vaginal dryness, as well as an impairment of sexual function. While predominately used to provide relief from menopausal symptoms, the evidence suggests that hormone replacement therapy can also preserve bone density and may offer benefits for colorectal cancer, depression and cognitive decline.2

The loss of oestrogens during the menopause leads to accelerated aged-related changes in the skin. The thickness of both the epidermis and dermis is reduced, collagen and elastin levels decrease, and the cumulative impact of these changes lead to dryness and pruritus, wrinkles and fragility, which increases the risk of skin trauma. Given that these changes are due to the menopause, how effective is HRT at reversing these structural changes and thus improving skin health?

Recommended Reading: Can Menopause Cause Dizziness And Lightheadedness

Stay Out Of The Sun To Stay Young

Always, always, always wear sunscreen with at least a 30 SPF rating, and make sure its broad-spectrum . Doesnt matter if the day is cloudy or bright the UV rays are always there. And remember to reapply every few hours so it continues to protect your skin.

Damage from the suns UVA and UVB ultraviolet light is linked to about 90% of the visible signs of aging. UV rays break down elastin, the tissue that gives skin its elasticity, resulting in a dull, saggy appearance, and they also cause uneven skin tone, wrinkles, and age spots. The damage may not show for years, so early prevention is critical.

How To Lose Weight During Menopause

How to Prevent Osteoporosis After Menopause: Stay Strong ...

When it comes to the effective ways on how to lose weight during menopause, the process is quite extensive.

There are a number of ways in which one can achieve that, be it through dietary changes or even with the lifestyle changes.

In here, we have shared some of the effective ways for weight loss during menopause.

Recommended Reading: Does Menopause Cause Dizzy Spells

Foods To Help Menopause Symptoms

Plant-based foods that have isoflavones work in the body like a weak form of estrogen. For this reason, soy may help relieve menopause symptoms, although research results are unclear. Some may help lower cholesterol levels and have been suggested to relieve hot flashes and night sweats. Isoflavones can be found in foods such as tofu and soy milk.

Eat Foods Rich In Calcium And Vitamin D

Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.

Calcium and vitamin D are linked to good bone health, so its important to get enough of these nutrients in your diet.

Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones (

Many foods are calcium-rich, including dairy products like yogurt, milk and cheese.

Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. Its also plentiful in tofu, beans, sardines and other foods.

Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.

Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.

If you arent out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.

Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D.

Bottom Line:

A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause.

Also Check: Early Menopause After Tubal Ligation

The Ultimate Guide To Menopause

What it is, how to prepare, how to control it naturally, and how to feel great after menopause…. It’s all in this Ultimate Guide To Menopause. By Dana LaVoie, LAc

This article is alive. It’s updated regularly based on feedback from my clients about what they want to know about menopause. If something is missing, be sure to ask for it in the comments below.

Hrt Does Not Cause Weight Gain

EXTENDED VERSIONHow to Look Young During Menopause: A MAKEOVERGUY® Makeover

Weight gain at the menopause is related to age and lifestyle factors. An increase in body fat, especially around the abdomen, can occur during menopause because of hormonal changes, although exactly why this happens is not clear. Normal age-related decrease in muscle tissue, and a decrease in exercise levels, can also contribute to weight gain.

Most studies do not show a link between weight gain and HRT use. If a woman is prone to weight gain during her middle years, she will put on weight whether or not she uses HRT.

Some women may experience symptoms at the start of treatment, including bloating, fluid retention and breast fullness, which may be misinterpreted as weight gain. These symptoms usually disappear once the therapy doses are changed to suit the individual.

Recommended Reading: Perimenopause Light Headed

Watch The Herbs For Menopause Mini

  • Herbs
  • Herbs & supplements can be so important because:

    • It can be almost impossible to get large enough amounts of certain micronutrients into your diet during menopause With a few basic supplements, you can get all these micronutrients, vitamins, and minerals in easily.
    • Herbs have the potential to take your results to a whole new level – especially when used with the right diet & lifestyle.

    Your best BASIC menopause supplements include:

    • Vitamin D if needed
    • Healthy fats like Omega fish oils
    • Minerals like magnesium, iodine, calcium, selenium, and zinc
    • Iodine from kelp or other seaweeds

    Your best Chinese herbs include

    • When used correctly, the Chinese system of herbalism is one of the oldest, safest, and most effective systems of medicine in the world!

    A note about HRT If this is your choice, I recommend using it only with the help of an experienced professional and with the the right lab testing – and only after getting the right diet & lifestyle in place. I find this is likely to get you the best results with the least side effects.

    To learn more about using Chinese Herbs during & after menopause click the button below

    Want to know more about the most important basic supplements for menopause? You’ll find it in these videos:

    Get Plenty Of Protein

    Your body needs a ready supply of protein available to build new collagen and elastin. You dont need to eat like a bodybuilder. Just aim to eat a small amount of high-quality protein at every meal, like nonfat plain Greek yogurt at breakfast, beans or peas at lunch, a whey protein shake for a mid-day boost, and lean poultry or fish at dinner.

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    I Miss What I Used To Be Like What Happened To Me During Menopause

    Menopause forces you into a new strange existence where nothing feels the same anymore. Its as if you are not you anymore!

    Menopause treatment will address various signs and symptoms of aging-related hormone decline in women. Symptoms before, during, and after menopause include:

    • Mood changes or mood swings
    • Memory issues or decreased cognition
    • Reduced mental clarity/focus
    • Loss of muscle and increased fat or weight gain
    • Lethargy
    • Loss of sex drive

    Nutrition Can Give Your Bones The Tools They Need To Stay Strong

    Macafem and Foods for a Young

    When youve entered menopause, your body needs ample quantities of vitamin K, vitamin D, magnesium, and calcium to keep your bones in good condition. If you are deficient in the vitamins and minerals that your body needs to maintain your bones, you might be more likely to develop osteoporosis during or after menopause.

    While your bones need a number of minerals to perform at peak condition, calcium tends to be the mineral in which postmenopausal women find themselves deficient. Your bone cells require large amounts of calcium because it is a fundamental component of the proteins that give them structure. When they dont have enough calcium, your bone cells cant maintain their structure as effectively, and osteoporosis occurs. Some women turn to calcium supplements to ensure that their bones have enough calcium, but getting it from dietary sources like leafy greens is preferable, as your body absorbs the calcium from these sources more efficiently.

    The downside of nutrition as a preventative method is that it probably isnt enough to prevent osteoporosis on its own. While having a deficiency of key minerals may cause osteoporosis to develop more rapidly, a good diet probably cant make up for being sedentary or having detrimental lifestyle habits like smoking cigarettes or drinking alcohol.

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    What If Menopause Wasn’t Confusing Scary Frustrating Or Even Uncomfortable

    Some women go through the whole menopausal transition with little or no symptoms, while others get every symptom in the book, and their lives are taken over bysymptoms they cant seem to control.

    These symptoms can take over their body, their mind, their life, and sometimes their relationships.

    What’s the difference??

    My passion and my work are about showing you what Chinese Medicine has known for thousands of years about getting through menopause with little or no symptoms.

    In ways that are easy to understand and simple to use.

    So if you want to know what menopause is, why it happens, and what you can do to get relief from menopause symptoms naturally, READ ON.

    This article is divided into 5 sections:

    Here are the 5 best ways to find what you need in this article

    Eat More Foods That Are High In Phytoestrogens

    Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.

    Therefore, they may help balance hormones.

    The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes.

    Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. However, the phytoestrogen content in foods varies depending on processing methods.

    One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure and reduced severity of hot flashes and night sweats among women who were starting to enter menopause .

    However, the debate continues over whether soy products are good or bad for you.

    Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein (

    20 ).

    Drinking 17 oz of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal .

    Bottom Line:

    Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.

    Read Also: Dr Yael Swica

    How To Continue Having Great Sex After Menopause

    As we lucky ladies reach our middle years, it’s as inevitable as death and taxes that we’ll experience menopause.

    Taken from the Greek words “pausis” and the “men” from mensis , menopause literally means reaching one’s last menstrual period. Hooray! No more cramping and tampons!

    On the downside, your body experiences a depletion of estrogen that leads to hot flashes and mood and sleeping problems, not to mention a lack of moistness down below. Due to a toxic mix of bodily and hormonal changes, many women find their sexuality physically and emotionally dwindling.

    So is there a way to still feel sexy when your body’s grappling to adjust to menopause? Absolutely.

    Here’s how to have great sex even as you go through menopause.

    RELATED: How To Have Great Sex: 7 Tips To Make It Hot Every Time

    What You Can Do

    YourTango Advice: How to Stay Sexy During Menopause

    To protect your skin, you want to:

    • Apply sunscreen every day before going outdoors. To give your skin the protection it needs, use a broad-spectrum sunscreen with SPF 30 or higher. Apply it to all skin that clothing wont cover.This can help fade age spots, prevent new spots from forming, and reduce your risk of getting skin cancer.

    • Make an appointment to see a dermatologist for a skin cancer screening. Your risk of getting skin cancer increases with age. As your risk rises, skin cancer screenings become so important. The earlier you find skin cancer and pre-cancerous growths, the more treatable they are.

    • Start skin self-exams. During your dermatology appointment, ask your dermatologist how often you should examine your own skin. You’ll find everything you need to know to examine your skin at, Detect skin cancer.

    • Ask your dermatologist to recommend treatment for age spots. Before you buy any treatment for age spots, see your dermatologist for a skin exam.Skin cancer sometimes looks like an age spot or other dark spot on your skin. If you use your age-spot treatment on a skin cancer, you may fade the spot and delay treatment. Delaying treatment for skin cancer gives the cancer time to possibly grow and spread. This can make the cancer more difficult to treat.After examining your skin, your dermatologist can recommend an age-spot treatment thats suitable for your skin.

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    Women’s Health Topics We Need To Talk About In 2020

    Mood problems like depression can spike during perimenopause, especially among women who have previously experienced them. Many of our listeners wrote in to say that during perimenopause, they felt incredibly irritable and quick to anger in a way that they had never experienced before.

    And of course, many â but not all â women experience hot flashes, though they may not recognize them. “It’s hard, because no one sits us down and teaches us, ‘Here’s what a hot flash feels like,’ ” Stuenkel says. “I’ve seen women who think they’re having panic attacks, or heart palpitations. That can be frightening.”

    Other common symptoms include more frequent urinary tract infections, difficulty sleeping through the night, vaginal dryness that can make sex painful, night sweats and a decrease in libido.

    What treatments are there for symptoms?

    Some symptoms, like heavy or irregular periods, can be managed with an oral contraceptive, which can “shut down the body’s own erratic hormonal fluctuations,” says Stuenkel.

    “This can kind of be a lifesaver,” she says. Such medication may help with hot flashes, too.

    What Do You Need To Know About Your Hormones After Menopause

    What’s going on with your hormones after menopause?
  • Is your body still making hormones after menopause?
  • YES, and by helping your body to make more – to keep your post menopausal hormone levels as high as possible naturally – you can avoid many of the health problems usually associated with aging
  • Do you need to worry about balancing your hormones after menopause?
  • YES, it’s harder for your body to make hormones after menopause, as your ovaries mostly shut down. However, with the right strategies you can easily increase and optimize your post menopausal hormone levels
  • What this means is:

    It’s important to help your body make more hormones post menopause

    In terms of Chinese medicine this help you feel younger for longer.

    The best way to optimize your hormones post menopause is:
  • Help your body make more female hormones. The diet, lifestyle, and supplements listed abovealong with customized herbs are the best way to do this.
  • Stress management is more important than ever, your body simply cannot make female hormones post menopause if you’re too stressed – here’s why:
  • Your ovaries have been making your female hormones for you your whole life. After menopause your ovaries mostly shut down, and your adrenal glands step in and start making these hormones for you.
  • However, the adrenal glands also make stress hormones, and they can only make one at a time. So if you’re stressed too often – your adrenals can’t switch over and make female hormones for you.
    • stronger bones

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