How Can I Stay Healthy After Menopause?

Post-Menopause staying young and active hinges on proper nutrition and regular physical exercise. Many women have questions about life after menopause. In this article, Kalem Bebek shares insights into what you can do during the post-menopause period to maintain your health.

What Should Post-Menopause Nutrition Look Like?

As you age, your nutritional needs change. While you need about 1,000 mg of calcium daily before menopause, after menopause, this requirement increases to 1,200 mg per day.

Vitamin D is also crucial for calcium absorption and bone formation. It can significantly reduce your risk of fractures. However, excessive calcium or vitamin D intake can lead to kidney stones, constipation, or abdominal pain, especially if you have kidney issues.

You should consult your doctor regarding the supplements you need.

What Is the Importance of Exercise After Menopause?

Many women gain weight after menopause due to decreased estrogen levels.

Increasing your activity levels can help prevent this weight gain. Regular exercise benefits the heart and bones, aids in weight control, and can improve your mood. 

Women who are physically inactive are at a higher risk of heart disease, obesity, high blood pressure, diabetes, and osteoporosis. Additionally, they may experience chronic back pain, insomnia, poor circulation, weak muscles, and depression.

Aerobic activities such as walking, running, swimming, cycling, and dancing can help prevent some of these problems. They also help raise HDL cholesterol levels, the “good” cholesterol. Weight-bearing exercises like walking and jogging, along with moderate weight training, help increase bone mass. Moderate exercise post-menopause aids in preserving spinal bone mass and preventing fractures.

Exercise releases hormones called endorphins in the brain, which help improve mood and combat stress.

If you are not physically active, always consult your healthcare provider before starting an exercise program. Your healthcare provider can recommend the best exercise program for you.

Sex After Menopause

Some women may lose interest in sex during and after menopause. 

Menopausal symptoms, such as lower estrogen levels, can lead to reduced sexual interest. 

Estrogen creams and pills can improve flexibility and lubrication in the genital area. Lubricants can also make sex more enjoyable.

Staying Healthy After Menopause

The following tips can help you live a healthy life after menopause. For more information, consult your doctor:

• If considering hormone therapy, discuss its risks and benefits with your healthcare provider first.
• Avoid smoking. Smoking is a significant risk factor for heart disease.
• Exercise regularly. Even moderate activities like walking for half an hour three times a week can be highly beneficial.
• Maintain a healthy weight with a balanced, low-sugar diet.
• Control high blood pressure with medication or lifestyle changes to reduce your risk of heart disease.
• Reduce stress in your life through yoga, meditation, breathing exercises, or regular physical activity.

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