Menopause is a natural phenomenon that comes with many symptoms. The most common are hot flashes or hot flashes, which can greatly reduce a woman’s quality of life.
With the arrival of warmer days, the situation can get even more difficult. Fortunately, there are some actions you can take to alleviate menopausal symptoms during the summer. Check out six tips from gynecologist Loreta Canivilo.
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practice physical activities
The practice of physical activities can not only reduce menopause symptoms, but also prevent them from appearing. That’s because it stimulates the production of hormones that improve the feeling of well-being, such as endorphin and dopamine, for example.
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Exercises that strengthen bones and muscles are essential to avoid illness and other health problems. In addition to improving your balance, exercising at least twice a week is one of the secrets to extending your life expectancy and aging better.
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A study by researchers at Tohoku University in Japan shows that between 30 and 60 minutes of muscle-strengthening exercises a week is enough.
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According to the research results, the risk of premature death among people who move is between 10% and 17% lower than that seen in sedentary people
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Exercises that use your own body weight, such as bodybuilding and playing sports, are some of the recommendations. In addition, activities such as Tai chi and yoga are also indicated to strengthen bones and muscles.
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Keeping the body active also helps improve menopause results, post-op periods and can help prevent bone fractures, for example. In addition, it also helps to increase energy, improve mood and sleep.
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According to experts, people who exercise for at least half an hour a week demonstrate a reduced risk of death, heart disease and cancer. One hour a week of muscle-strengthening activities was also linked to a decreased risk of diabetes.
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Muscle and bone mass in the human body peaks before age 30. From that age, a natural decay begins. That is, individuals who start exercising in their youth will have increased bone and muscle strength throughout their lives.
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People who exercise after age 30 reduce the body’s natural fall, manage to preserve bone and muscle strength and live much better
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Have a healthy diet
Diet plays an important role during menopause, as some foods can trigger or worsen symptoms. Therefore, avoiding alcoholic beverages and foods high in caffeine or saturated fats and sugars can help reduce hot flashes.
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