Menopause occurs between the ages of 45 and 55, according to MedlinePlus. This occurs when the hormones estrogen and progesterone have declined to a level where menstruation is no longer possible. Along with this shift in hormonal levels come several physical and psychological changes. It is important for women to prepare for these changes by taking good care of their bodies.
Vitamins
During menopause, some women have hot flashes. Hot flashes are caused by the hypothalamus receiving mixed signals about what temperature to make the body. These mixed signals are directly caused by the decline in reproductive hormones. Power Surge, an online support network for menopausal women, recommends taking between 400 and 800 IU of vitamin E to eliminate this uncomfortable feeling. Another vitamin that's recommended is vitamin D. During menopause, bone is lost and not replaced as quickly, so it becomes necessary to take vitamin D to strengthen the bones and prevent osteoporosis. In addition, the risk of heart disease increases with age, so taking vitamin B-12 can help reduce this risk.
Minerals
Calcium is one of the most important minerals to take during menopause. This is due to the amount of bone that is lost after a woman enters this stage in life. If you do not have adequate calcium intake, you could develop osteoporosis. This disease makes the bones brittle and easy to fracture with very little impact. According to MedlinePlus, the only way to prevent this condition is to take calcium supplements along with vitamin D. Magnesium also helps to build bone and teeth. If you are a woman over 50, take 300 mg of magnesium twice a day.
Exercise
According to The Women's Sports Medicine Center, exercise has been shown to have a good impact on women who have mood swings, mild depression and sleep disturbances. Developing an active lifestyle is key in prolonging your life, heart health and minimizing some of the symptoms of menopause. The most important exercises to focus on are aerobic conditioning, strength training and stretching.
Eating Healthy Fats
During menopause, it is important to ingest omega-3 fatty acids. This is an essential fatty acid that works to protect your heart, reduce inflammation, reduce cancer risk and lower cholesterol levels. It is important to stay away from saturated and trans fats, which will increase weight and cholesterol levels. Eat foods such as fatty fish, walnuts and flaxseed, which contain heart-healthy unsaturated fats.
