Eat healthy fats each day. Good sources of healthy fats include pumpkin seeds, sunflower seeds, cold-water fish or fish oil supplements, avocado and nuts.
Take daily antioxidants. Antioxidants combat cellular damage from free radicals, which is one of the most significant underlying factors leading to chronic conditions such as heart disease, cataracts, macular degeneration and many cancers. Antioxidants are found abundantly in fresh fruits and vegetables, organically grown fruits and vegetables have the highest amounts of antioxidants, due to their dependence on soil.
The following guide puts “The solution” into perspective and develops what proportion of each food is recommended for healthier living, longevity and to assist in managing menopause:
- 40-35% Complex carbohydrates = Two closed fists held together (fresh vegetables and fresh fruits)
- 30-25% Protein = open one palm of your hand (Fresh fish, red and white meat, Tofu and Soy beans)
- 15-20% Refined Carbohydrates = less than one closed fist (Breads pasta and whole grains
- 15-20% Fats = little finger (essential fats)
Our bodies are magnificently designed to move! However a lifetime of sitting – in schools, offices, cars, and homes - we often end up pain-ridden and diseased. Doctors are slowly coming to understand that many of these changes we have attributed to ageing are simply those that accompany physical inactivity.
Heart disease, osteoporosis, weight gain, increased aches and pain, a loss of confidence in ones appearance and sleeplessness are all associated with Menopause. It is no doubt that these debilitating experiences are a result of changing hormones. However Natural HRT, accompanied by a healthy diet and exercise plan are the perfect steps on the road to self-care.
Exercise provides all the cardiovascular benefits attributed to estrogen and has been shown repeatedly to significantly reduce the risk of heart disease, hypertension and stroke. Exercise causes more blood circulation with each contraction, sending more oxygen to the muscles. As a result you can do more without getting tired. This is what aerobic exercise is about. Any exercise is aerobic if it helps condition the heart, lungs and muscles to work more efficiently or allows you to consume more oxygen during activity, therefore lessening fatigue. With continued exercise your heart will become a more efficient pump. It will beat more slowly when you are resting, because it will be stronger and send out more blood with each beat. It will have developed new blood vessels within the heart muscle to nourish itself with oxygen.
Estrogen and progesterone replacement and exercise are effective in preventing and rebuilding bone marrow. Recent studies show encouraging results in preventing and reversing the effects of osteoporosis when women take up consistent exercise programs.
The link is: whatever builds muscle will build bone! Weight-bearing exercise helps build bone by stimulating the mineralisation and remodeling process. Every major muscle in our bodies is attached to underlying bone tendons. Every time a muscle contracts, it exerts a force on the bone to which it is anchored. Therefore any activity that builds up muscle also puts stress on the bone and helps build bone mass. We know for example, that in tennis players the bone density in their racket arm is significantly greater than in the other arm.
Research indicates that muscle strengthening exercises for the back, abdomen, shoulders and arms are important measures to prevent spinal osteoporosis. All movement helps – the thing to avoid is sitting or lying down for long periods of time-, incorporate vigorous movement into your day.
The hormone shifts of menopause predispose us to central obesity. Abdominal fat cells are more metabolically active – and potentially more dangerous – than the fat cells on your hips and thighs. They can contribute to insulin resistance, a metabolic condition in which your body has to secrete more and more insulin to clear the sugar out of the blood and they can pump out too much androgens and estrogen. Therefore to assist both your general health and to maximize the benefits of your Natural Hormone Replacement Treatment it is important to control your weight.
Your muscles are loaded with insulin receptors. The more muscle mass you have and the more heat you generate from your muscles on a regular basis, the more efficiently you’ll burn carbohydrates and body fat. As mentioned you are also protecting your bones and your heart.
Exercising, vigorous movement and stretching maintain an appearance ofExercise.jpg vitality and suppleness. A stiff body is not an inevitable part of ageing! When middle-aged people start to exercise, amazing changes in their appearance are noticeable almost instantly, a new grace comes from flexibility and energy. Yoga, dance and Tai Chi are especially good forms of movement to improve flexibility.
Exercise has subtle but extremely beneficial effects on our moods. Physical, muscular activity stimulates the brain causing the release of substances that produce euphoria and good feelings. Depression and physical pain are lessened. Exercise that involves stretching helps to counteract emotional problems. Tension is always accompanied by physical muscular contraction. Chronically contracted muscles are tight and often sore. As we train our muscles to stretch and relax, likewise our minds become calmer.
Quite sensibly women who follow a vigorous exercise routine sleep more soundly, even in the menopausal years when sleep is often troubled by night sweats.
A compound of Natural Hormones may be necessary in rebuilding your hormone levels to a healthier range in order to combat the debilitating menopausal symptoms. This combined with the benefits of exercise and a good diet can prevent and even reverse many of the changes associated with mid-life, old age and menopause.
As ovulation ends, the ovaries also slow their production of estrogen, a hormone that seems to protect women from heart disease and osteoporosis. During menopause, a woman may also have hot flushes, insomnia and other symptoms. Hormone replacement therapy can help control these problems, and it may also continue to protect a woman from heart disease and bone loss.
While there is conflicting evidence regarding the relationship between estrogen and progesterone replacement and the prevention of heart disease, many researchers and practitioners strongly feel estrogen has a role in heart disease prevention.
Primarily it is in an indirect fashion that natural hormone replacement will provide benefits leading to a healthier heart. For example the symptoms relating menopause, including hot flushes, mood swings, stress weight gain and so on all contribute to a higher risk of heart disease. Therefore balancing your hormones will reduce debilitating symptoms that contribute to a higher risk of heart disease.