The best way to live with the changes that will occur in the body is through information and medical and family assistance.
During this period, it is essential to have the support of those close to you and understand that the end of the reproductive phase is a natural process, which should not be complex or harmful to health.
Several measures can be adopted and included in the routine, aiming to improve the acceptance, adaptation and well-being of women.
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Practice physical activities
You have probably heard that physical activities are essential during life. The benefits are numerous and the result is a healthier, more willing and stronger body.
Especially women who are going through perimenopause can benefit from the regular adoption of physical activities, because in addition to the benefits already known, the weight gain caused by the hormonal drop can be reduced or avoided.
Intensifying the rhythm helps to eliminate more calories and keep your metabolism active. In addition, as there are greater risks for women to develop high blood pressure and diabetes , staying physically active helps to control these physiological rates.
A study at Pennsylvania State University in the United States indicates that just 30 minutes of exercise a day can reduce hot flashes. In addition to providing more disposition and improving fitness, activities balance mood and reduce symptoms of mental tiredness and depression .
By maintaining a team routine, social interaction is favored and self-esteem is improved. Good options for those who want to continue or start moving are hiking, dancing, gym classes, yoga or team sports.
A study published in the Revista Brasileira de Geriatria e Gerontologia, in 2011, pointed out that the moderate and intense symptoms of menopause were reported by 63% of the women monitored who did not practice physical activities. Among those who maintained exercise routines, conditions were reported by only 33%.
Take care of the food
Just like exercise, it is not just during menopause that you must have heard about the need to keep meals balanced and healthy.
Paying attention to food is a way to prevent disease, improve immunity, balance the balance and reduce complications from diseases such as diabetes or hypertension.
The ideal is to prefer natural foods, reducing preservatives, sodium and processed foods. Maintaining a balance in the dish is, in general, sufficient to supply all nutritional needs and prevent food shortages.
Read more: What is the Food Pyramid? Types (Brazilian), benefits and groups
When choosing foods, keep an eye on nutrients. Calcium, iron, folate and fibers must be very present in this stage of life, as they act on the health of bones, muscles and intestines.
Hydration is essential for the body to perform its functions well and the appearance of tissues (such as skin and hair) is favored.
The protein lean, such as eggs, fish and chicken are options to balance the plate and reduce the intake of carbohydrates (which, in excess, can favor the accumulation of fat).
There are studies that point to the benefits of isoflavone (which is a weak plant-derived estrogen) for reducing hot flushes. The substance is found in soy and food supplements.
Although there are indications that consumption may improve some symptoms, women who have had breast cancer should talk to the doctor before including food in the routine.
Remember that a balanced menu must always be accompanied by the nutritional recommendations of a specialist.
Keep your body fresh
The discomfort of hot flashes and sweating can be alleviated by adopting some precautions, such as the use of fresh clothes, with light and comfortable fabrics. Constant hydration deserves attention and you can include teas and refreshing drinks, such as natural juices.
Adopt the use of fans and air humidifiers that can refresh the environment and always prioritize air circulation.
Wetting or moistening strategic parts of the body, such as the wrists and the back of the neck, can soothe the feeling of heat. It is possible to spray cold water, apply damp towels with cold water or place cold thermal bags on regions of the body, such as the shoulders.
Avoid foods that raise body temperature, such as strong spices and peppers, especially around bedtime. Intensifying the intake of liquids, such as water and natural refreshing juices, reducing the intake of stimulating drinks such as soft drinks, coffees and black tea can also help to keep the body fresh.
In addition, some breathing techniques can be effective if the symptoms cause insomnia , as breathing correctly helps to bring more tranquility and favors falling asleep.
Reduce stress and take care of the emotional
Slowing down the pace of life can be effective in easing stress . Changes in mood can be very compromising for productivity and generate severe difficulties in the routine. So, respect your time.
Include relaxing and pleasurable activities in everyday life. It can be a walk, a course or an alternative therapy. Taking a few hours a day to read a book, develop a personal project or take care of a garden can bring more calm and ease anxiety .
In the necessary cases, do not hesitate to start drug treatment to relieve emotional symptoms, always combined with psychological therapy.
Find out more about menopause:
- Understand what early menopause is and when it happens
- Find out what menopause is and understand its phases
- What are the signs and symptoms of menopause? Learn how to recognize
- Know the tests used in the diagnosis of menopause
- Menopause treatment: hormone therapy and alternative measures
- Food in menopause: what to eat and what to avoid in the diet?
- Natural remedies to ease menopausal symptoms
- Remedies for menopause and risks of hormone replacement
- Complications of menopause: know the effects on the body
- 12 questions and answers about menopause and climacteric
- Sex in menopause: 5 tips to combat libido reduction
- Phases of menopause: pre, peri (climacteric) and post
- Causes of menopause: why can it be premature?
