Practice 5 ways to manage menopause health

During menopause, when estrogen levels suddenly drop, it is a crucial time to adopt healthy lifestyle habits, proper diet, exercise, and mental care to effectively cope with the physical changes.

After menopause, women become more vulnerable to various diseases such as osteoporosis, sarcopenia, hypertension, and diabetes. Let's explore how to live healthily.

 

The impact of menopausal symptoms on health

 

Women hormones used to protect health by supporting blood vessels, skin, muscle strength, and bone density, but suddenly they become deficient, causing pain all over the body.

Suddenly, I experience a high fever, joint pain, and also suffer from symptoms of depression and insomnia.

The more concerning issue is that weakened bones can lead to osteoporosis, muscle loss can cause sarcopenia, and deteriorating vascular health can result in hypertension and heart disease.

 

Estrogen, a female hormone, greatly aids in fat metabolism, basal metabolism, collagen production, and maintaining bone health. When most of it disappears during menopause, overall health deteriorates.

 

Menopause that every woman will experience!

I will share five practical ways to live healthily.

 

1. It is important to manage so as not to gain weight.

 

Check your basal metabolic rate and adjust your diet accordingly

Set a specific time every day to combine aerobic exercise and strength training.

 

During menopause, when female hormones significantly decrease, basal metabolic rate drops, leading to excess energy even when eating the same amount as before, and that energy accumulates in the abdominal internal organs.

Therefore, the arms and legs become thin due to muscle loss, while only the abdomen becomes full of fat.

 

Having excess visceral fat and obesity during menopause

The risk of cardiovascular and cerebrovascular diseases, including coronary artery disease, increases.

Additionally, the risk of stroke, venous thrombosis, and breast cancer increases.

 

During menopause, basal metabolic rate decreases, so even if you diet the same as before, it is difficult to lose weight effectively.

You should never do diets that involve starving yourself like before, such as only eating vegetables or only eating one or two types of food.

It is good to check your basal metabolic rate and adjust your diet accordingly, and to create a workout journal to record exercises that can help increase your basal metabolic rate.

 

I eat three balanced meals a day.

 

 

It is better to slightly reduce the amount of carbohydrates compared to before. It is recommended to consume 1.0 to 1.2 grams of protein per kilogram of body weight. (For example, if the weight is 50kg, the protein intake should be about 50g to 60g, with one egg providing approximately 6 to 8g of protein. Calculate accordingly for each food and aim for protein intake at every meal.)

 

 

Eat vegetables evenly by color, and consume fruits in moderation, focusing on less sweet fruits.

Bread made from refined flour and carbonated drinks have high calories and can raise blood sugar levels, so it is better not to consume them.

 

You should not eat late-night snacks.

 

Excess calories from late-night snacks or frequent snacking due to stress, such as depression, anger, or sleep deprivation, can accumulate as subcutaneous fat.

 

✔ Excessive low-sodium diet

It is better not to do it.

 

If you have related conditions such as hypertension, heart, or kidney issues, you should decide in consultation with your doctor.

Excessive low-sodium diets can cause dehydration and muscle loss in the body. One of the roles of salt is also to aid in fat breakdown.

The World Health Organization recommends a daily sodium intake of 2000mg, while the recommended daily sodium intake in our country is 1400mg.

A low-salt diet is good for managing hypertension.

Eating too blandly reduces protein synthesis ability, leading to a decrease in muscle mass and a change to a body type that gains weight easily.

 

2. It is important to manage to prevent osteoporosis.

 

Eat a variety of calcium-rich foods and engage in weight-bearing exercises.

Calcium-rich foods: anchovies, cheese, milk, calcium-fortified foods

Exercises that apply load to strengthen bones; such as stair climbing and brisk walking.

Increase the proportion of strength training to build strong muscles

Try osteoporosis testing

 

 

It is said that the likelihood of developing osteoporosis is high within three years after menopause. Therefore, it is good to regularly consume calcium-rich foods such as cheese, milk, anchovies, and soy milk from menopause onwards.

For bone formation, nutrients such as calcium, magnesium, vitamin D, and vitamin K are also necessary, so it is best to eat a variety of foods in a balanced manner.

It might be a good idea to check your bone density through an osteoporosis test.

 

3. When you need mindfulness

It's important not to accumulate stress, but to release it as it happens.

Find your own stress relief methods: walking, listening to music...

 

As you go through menopause, you may notice an increase in belly fat and a loss of muscle mass, leading to weakness in your limbs, knee joint problems, insomnia, and even depression.

When you're sick like this, it's easy for your mind to become depressed too~

When the heart becomes depressed, the body also becomes less healthy.

It is time to practice mindfulness.

It is also good to accept your physical changes and communicate with people who are experiencing the same symptoms.

If you want to have some alone time, it is good to learn meditation techniques to find peace of mind and discover your own way.

 

4. Seek medical treatment if menopausal symptoms are so severe that daily life is impossible

 

Getting medical treatment: When visiting the hospital for menopausal symptoms, tests related to female hormone levels, menopause hormone levels, and other relevant examinations are conducted.

If necessary, taking female hormones according to a doctor's prescription can significantly alleviate menopausal symptoms.

If you are experiencing severe depression and sleep disturbances due to menopausal symptoms to the point that daily life becomes difficult, do not suffer alone. It is important to seek medical treatment and receive an accurate diagnosis of your current condition.

 

5. Check your current physical condition!

Knowing yourself and your enemy guarantees victory in all battles.

Thinking vaguely about menopause can be frightening.

If symptoms that didn't exist before appear, it can cause psychological distress and lead to emotional breakdowns.

However, by quantifying such things, you can see visible results and plan accordingly—whether it's good or bad—and if there are issues, you can find solutions.

 

You need to assess your own physical condition.

Check for cholesterol, hyperlipidemia, metabolic disorders, and other conditions through bone density, blood sugar, blood pressure, and blood tests.

It is also good to perform body composition analysis, skeletal muscle analysis, fat analysis, and obesity analysis through InBody testing.

If swelling and obesity are severe, check for hyponatremia.

 

Please accurately assess your current physical condition, then create and implement a suitable diet plan to establish healthy eating and lifestyle habits.

 

Using the five methods for alleviating menopausal symptoms mentioned above

I am seeing good results.

 

In the early stages of menopause symptoms, you can't sleep properly, feel depressed, lack energy, gain weight, develop a belly fat, and experience joint pain.

I was so overwhelmed that I even worried whether I might have contracted a serious illness.

Receiving medical treatment at the hospital, I was able to find out my current hormone levels, and learning that I am experiencing menopausal symptoms has brought me a lot of emotional relief.

Sharing the struggles of menopausal symptoms with others helped me accept it as a natural process.

 

After menopause, it is said that women become more vulnerable to osteoporosis and hypertension-related vascular diseases.

I resolve to proactively manage my health and pay attention to health care after menopause^^