Women's bodies undergo many changes in the course of their lifetime. From the commencement of the menstrual cycle to pregnancy and then menopause there is a lot that changes. What these changes bring along can sometimes be hard to manage especially when it comes to menopause. There are many risk factors and symptoms that follow menopause and one can't change that. However, a healthy diet that is rich in nutrients and regular physical activity can help in easing many conditions that can develop during or post menopause.
It's important to exercise and stay physically active and fit during and post menopause for various reasons which includes reducing the risk of Cancer by losing excessive weight which offers protection from different types of cancer including colon, breast and endometrial cancer. It also reduces the risk of mental illnesses like depression and cognitive decline because physically fit adults tend to be happier. It also strengthens your bones and in turn lowers the risk of osteoporosis and fractures and slows down bone loss.
You should let Menopause serve as a reminder to take very good care of yourself and make some helpful lifestyle changes to stay healthy.You know what would be a great way to understand more about the dietary changes you need to make during and post menopause? A proper menopause diet which includes what you should eat more and what to cut down? It would be best to consult expert nutritionists and get a customized diet plan for yourself. Get FITFEAST to consult your personal nutritionist today.
Which Food To Eat And Avoid During Menopause?
During and post Menopause you need to include a lot of different kinds of foods in your diet to get all the nutrients your body needs. Since women's diets are more often than not iron and calcium deficit, you can follow these guidelines.
Get Enough Iron
Try getting 1200 milligrams of Iron everyday. Your healthy diet plan should include at least 3-4 servings of foods rich in iron per day. Some iron rich foods are poultry, fish, green leafy vegetables, eggs and fish with bones like sardines.
Boost Your Calcium Intake
As you know with age our bones get weaker and with the onset of Menopause they are affected as well so it's important to boost Your calcium intake. Include at least 2-3 servings of Calcium rich foods in your diet per day. Some examples of iron rich foods are Broccoli, Legumes, Spinach and Quinoa.
Include Fiber In Your Diet
Make sure your diet includes foods that have high fiber content such as breads, cereals, rice, pasta, whole grain breads, and fresh fruits and vegetables. These foods not only aid digestion and keep you healthy but also promote weight loss.
If you would do better with a personalised diet plan then activate FITFEAST and consult your personal nutritionist today to get a Menopause specific diet plan today.
What Are The Best Exercises During Menopause?
Being active and exercising regularly might be more important than ever during and post Menopause. The reason behind this is that exercising not only helps you maintain a healthy body weight but also boosts your mood and strengthens your bones. You can try maintaining an easy to follow home workout routine. Here are some exercises you can try.
Strength Training
Strength training is beneficial in many ways. It promotes weight loss, strengthens your muscles and helps in burning calories. You can try it with resistance bands, weight machines and hand held weights.
Aerobic Exercises
When we are talking about fitness tips for menopause it's impossible to not talk about aerobic exercises. Aerobic activity helps you shed the extra kilos and maintain a healthy weight. Try brisk walking, biking, swimming or jogging every day for about 10-15 minutes.
Stability And Balance
Balance exercises help in improving stability and stamina and can help in preventing falls. You can try simple exercises like standing on one leg, single leg squats or single leg jump squats. Tai Chi is also helpful.
You can also get access to online fitness apps like FITCOACH - A.I. led fitness coach that learns all about your fitness needs and goals and recommends workouts accordingly and provides instant access to smart coaching videos, personalized workout guidance, and much more.
How Can I Lose Weight During Menopause?
Losing weight during and post Menopause might seem very difficult because hormonal changes, stress and the process of aging are all working against you. However, with a few simple tricks up your sleeve and some steps you should take you can make weight loss easier for yourself. Here are a few tips that you can follow.
Follow a diet plan that works for your body and schedule.Sleep for at least 6 hours everyday and make sure it's quality sleep.Find ways to relieve stress and ensure your heart's fitness.Practice mindful eating and improve your relationship with food. Portion control also helps.Make exercise your best friend. Don't be the average person who becomes less active as they age.We hope this information helps and you will put it to best use whenever required. We recommend you to use FITFEAST to consult a personal nutritionist today and start your menopause easing diet plan and FITCOACH to help you maintain an active and healthy lifestyle to make your menopause a smooth experience.
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