|
Having a positive and healthy lifestyle is important throughout a woman's life, and at no time is it more essential than when a woman is going through menopause. As women age, the needs of their bodies become somewhat greater, so positive changes ought to be made in the following areas:
- Substance abuse
- Exercise
- Healthy diet
- Stress reduction
Substance abuse
If a woman uses tobacco products or illegal substances, she is putting her health at risk. Consuming too much caffeine or drinking an excessive amount of alcohol are unhealthy habits as well. Since smoking is a lifestyle choice, it's best to never start, and if a woman is a current smoker, she ought to quit at once. The effects of smoking cause a wide range of illnesses and are a factor in early deaths. Women who smoke are at much greater risk of becoming ill with heart and lung diseases, osteoporosis, and a number of different kinds of cancers, including breast, cervical, esophageal, kidney, larynx, pancreatic, bladder and lung cancer.
There is also evidence that a woman who smokes is twice as likely to be diagnosed with Alzheimer's disease and other mental diseases. In addition, women who smoke tend to reach menopause two years earlier than women who don't.
Once a woman has decided to stop smoking, she will find that there are a variety of products and treatments that can help her achieve her goal. Support can be found in some of the following ways:
- Nicotine treatments are available in several forms. You need a prescription to buy the inhaler and nasal spray. But you can buy nicotine gum, nicotine patches and nicotine lozenges over the counter.
- Prescription non-nicotine treatments are available in pill form
- Hypnosis sessions
- Support groups
The most successful method of overcoming the smoking habit is a combination of both behavior modification therapy and prescription drug treatment.
Exercise
Exercise is an important factor in creating a healthy lifestyle. Even if a woman only begins an exercise program after she has reached menopause, there are still enormous advantages Women who exercise regularly will benefit well into their 70s or 80s. That's because many of the ills of being older - stiffness, weight gain, muscle atrophy, thinning bones, and loss of balance and coordination - stem from inactivity. Exercise not only avoids these problems but many even reverse some of them.
Exercise programs also offer a host of benefits for a healthier heart, circulation improvement, steadier balance, weight management, blood pressure reduction, stress reduction, and the strengthening of muscles and bones.
Exercise may also offer relief from some common menopausal complaints:
- Insomnia - Women who exercise tend to sleep better.
- Mood swings - Exercise stimulates the production of endorphins, a group of proteins in the brain that makes people feel better, so women may feel happier and less stressed after they work out. In addition, many exercises are actually fun and enjoyable to do.
- Hot flashes - Exercise has been shown to reduce hot flashes in some women.
Three types of exercise are especially beneficial to postmenopausal women who face the possibility of heart disease, noninsulin-dependent diabetes during midlife, as well as osteoporosis as they age. A woman should always consult her healthcare provider before starting a new exercise regimen:
- Flexibility exercise: It improves balance and agility, which can then minimize the risk of bone fractures due to falls. Some good flexibility exercise choices are yoga and tai-chi. All exercise should be preceded by five minutes of warm up exercises and followed by five or 10 minutes of cool-down stretching.
- Aerobic exercise: Brisk walking, swimming, dancing, and biking uphill strengthen the heart and lungs by widening the blood vessels, Aerobic exercise decreases the risk of coronary artery disease and high blood pressure by strengthening the heart and lungs which, in turn, improves the delivery of oxygen throughout body tissues. The current guidelines suggest that most people pursue moderate exercise most days of the week. Be sure to check with your doctor first.
- Weight-bearing exercise: Walking, hiking, stair climbing, weight training (lifting weights), and tennis increase bone mass since these exercises are performed against the force of gravity. This type of exercise reduces the risk of osteoporosis.
Healthy diet
It is important for menopausal women to eat a balanced diet since two of the biggest health concerns for menopausal women - heart disease and osteoporosis - are both directly affected by what a woman eats. A balanced diet should be comprised of lots of whole grains, fruits, vegetables, minerals and vitamins, with a minimal amount of saturated and trans fats. Drinking plenty of water is necessary to keep well hydrated and a woman should not have more than one alcoholic drink per day. Daily sodium intake should be limited to no more than 2,300 milligrams. In its recent guidelines for the prevention of cardiovascular disease in women, The American Heart Association recommends that women eat fish twice weekly.
Eating healthy foods is especially crucial for women as they age since bone development and maintaining bone mass is dependent on a balanced diet. According to the National Heart, Lung and Blood Institute, women who have reached menopause should have 1,500 mg of elemental calcium every day. Unfortunately, most women between the ages of 50 and 65 only consume 700 mg daily. Calcium consumption can be achieved in several ways including:
- Dairy foods
- Green leafy vegetable
- Foods and juices fortified with calcium
- Calcium carbonate supplements
Menopausal women need to get enough vitamin D because it helps their bodies absorb calcium. Vitamin D can be found in several forms including:
- Milk
- Liver
- Tuna
- Vitamin D supplements (up to 400 IU)
- Sunlight (minimum of 15 minutes per day - without using sunscreen - may wish to check with your doctor if you are at risk or if you have had skin cancer)
Stress reduction
Women who are going through menopause may feel overwhelmed by stress. Adapting to physical and emotional changes certainly can be difficult. Menopause also occurs during midlife when a woman may be coping with other stressful situations, such as the death of a spouse or parent or empty nest syndrome. Some ways that menopausal women have been able to reduce the stress in their lives include:
- Taking part in enjoyable activities
- Meeting with friends
- Exercising daily
- Taking up a hobby
- Volunteering in a worthwhile cause
- Meditation
- Eating healthy foods
- Getting enough sleep
- Laughing
- Deep breathing exercises
- Maintaining a positive attitude
Anyone being treated with antidepressants, particularly people being treated for depression, should be watched closely for worsening of depression and for increased suicidal thinking or behavior. Close watching may be especially important early in treatment or when the dose is changed - either increased or decreased. Bring up your concerns with a doctor.
This article was reviewed and updated June 2007.
Return to the previous page
|
