Menopause causes many physical and psychological changes. The body undergoes significant changes due in part to reduced production of sex hormones. However, some tips can help alleviate the discomfort of menopause.
Drink about 2 liters of water a day
During menopause, there is a decrease in estrogen production, which directly influences the rate of collagen and elastin, which are responsible for the elasticity and skin tone. The decrease of estrogen at menopause also leads to accelerated aging and dry skin. Water is your best ally to maintain the hydration of your body and your skin. Our bodies lose water daily through urine, sweat, feces and breath. To compensate for this loss, it is recommended to drink about 2 liters of fluid per day. Moreover, water consumption helps to eliminate waste associated with digestion and other metabolic processes.
B vitamins, vitamin D, omega-3 and omega-6 for radiant skin
The B-complex vitamins promote the synthesis of collagen and elastin. By consuming more foods that contain them, you will contribute to the maintenance of tone and elasticity of your skin. The best food sources of vitamin B are brewer's yeast, whole grains, nuts, dried or green vegetables, fruits and dairy products. According to Health Canada, women age 50 and older should increase their intake of vitamin D of 400 IU per day. This vitamin helps prevent and slow the progression of osteoporosis, a disease that weakens bones. It is primarily found in fish such as salmon, tuna and herring. The omega-3 and 6 limit the loss of water in the cells, allowing the skin to maintain hydration. It is found mainly in oils (rapeseed, peanut, tree nuts, soy, olive oil), fatty fish (salmon, mackerel, sardines), nuts (almonds, walnuts), avocados and olives.
Supplement your Diet with Superfood and Natural Supplements
Superfoods are known to be very low in calories, potent in nutrients, antioxidants, amino acids, minerals and vitamins. Unless you discovered the fountain of youth, super foods supplements are your body's best bet if you want to stay healthy and look younger.
People tend to include more veggies and fruits to their diets without realising that the food we eat is low quality and grown on mineral depleted soils; that's why superfoods supplements are an intelligent choice nowadays.
The Westin A. Price Foundation recommend the equivalent of 10,000 IUs of vitamin A per day for general health of adults and half that for children.
Green Pasture’s Fermented Cod Liver Oil will have that much vitamin A in 1 teaspoon.
1 tsp contains approx. 1250mg TOTAL of EPA/DHA omega 3!
Eating Hemp Seeds or Chia Seeds on a daily basis will also supply you with the adequate amount of omega 3 and omega 6.
It is also better to supplement yourself with Collagen for skin elasticity and joint health and one of the best ways to do it is taking Great lakes Beef Gelatin.
Emphasize healthy eating
Menopause is usually accompanied by weight gain. Weight gain is considered beneficial if it is less than 10 pounds because it helps to stabilize the female hormones. However, care must be taken not to exceed this limit because it can be harmful to health. To prevent excessive weight gain, it is suggested to eat smaller portions at meals and snacks to integrate (eg .: apple, carrots, walnuts) hour break to compensate for the erosion of fat and / or sweet. It is also important to incorporate into your diet 21 g of dietary fiber (Baobab fruit contains for than 25% fiber) and protein (Hemp seeds are a great source) each day. The fibers regulate the level of glucose (sugar =) in the blood and reduce up to 25% the rate of ghrelin, a hormone produced by the stomach that stimulates appetite. Proteins are favorable for stabilizing blood sugar and increase satiety.
To limit weight gain and preserve the health of your heart and your joints, it is advisable to engage in physical activity daily. Several choices are available to you: simply find the sport that is best for you.
Yoga, for example, is a great activity that you can relax while improving posture, flexibility and remove stress. Swimming is also a good choice because it solicits cardiovascular capacity without causing shock to the joints. The arrival of the good weather is also conducive to walking (a fast walk is even more beneficial). It is not necessary to perform an extreme sport to provide significant energy expenditure. You can simply indulge in an activity that will allow you to move smoothly.