The menopause can become the right opportunity to make health-promoting changes for the better in one’s lifestyle.
There are several areas in which to set up a change, such as:
- use a menstrual cycle diary so you can figure out whether or not everything is normal, so you can note irregular phenomena in your cycle such as bleeding or other problems that you need to report to your doctor.
- Try to prevent osteoporosis, one of the greatest risks after menopause, as related bone depletion can progress to serious consequences.
- Bone-strengthening exercises may help, in view of the possibility of incurring fractures due to bone fragility from osteoporosis. A valuable risk assessment tool is provided by Frax, theWHO-approved algorithm for calculating the risk of bone and spine microfractures and fractures in women from the onset of the menopausal period to subsequent years.
- Weight gain in women of menopausal age is mainly accounted for by fat placed on the abdomen, especially when specific diets are not followed or exercise is not regularly practiced.
- Abdominal fat can be linked to the risk of developing cardiovascular diseases.
- Sleep, the quality of rest, representimportant factors that contribute to an adequate lifestyle. Any sleep disorders should be treated in order to achieve regular and restorative sleep.
- Avoid alcohol, caffeine and nicotine (cigarette smoking), elements contrary to treatment.
- Preventing hormonal headaches, keeping in mind that related symptoms go down in menopause with low hormone levels.
- Urinary incontinence, one of the symptoms of the menopausal period can be alleviated with exercises aimed at strengthening the pelvic floor and the muscles that control urination. So as to improve bladder emptying, also achieving improvements in sexual practice.
- Moderate exposure to sunlight to protect skin against dryness
Hydrate consistently by drinking sufficient amounts of water following these changes:
- control blood pressure.
- Check lab values (cholesterol, triglycerides, blood sugar).
- Constantly monitor weight.
- Improve one’s nutrition with an appropriate diet.
- Consistently reduce stress levels.
In menopause certainly some risk factors cannot be changed, but others can be brought under control or modified so that a healthy lifestyle can contribute to improved quality of life.
