Tackle the effects of menopause with exercise and meal tweaks
By Jennifer Sygo, National Post

July, 2009

Menopause brings about many health issues, but with a change of diet and fitness, a woman can prevent them from affecting their lives. One symptom that many women deal with during menopause is weight gain. This is due to the fact that when a woman enters menopause, her levels of testosterone increase at the same rate as her estrogen levels, resulting in weight gain around the midsection. Many women blame the weight gain on a slower metabolism. However, with a decrease of 100 calories per day burned with each decade we age, this is not enough to add up to weight gain. The main cause of weight gain during menopause is a loss of muscle mass. To prevent this, women should not go more than two days without taking an exercise class, playing sports, or weight training. This type of exercise will help maintain muscle mass that helps speed metabolism and prevents bone loss.

Approximately 15% of women going through menopause suffer from hot flashes. Women who have extra weight around their midsection have more hot flashes, according to a study by the journal Menopause. There is some evidence that soy can help reduce hot flashes, but increased amounts of soy can also lead to an increased risk of breast cancer. Having only one serving of soy per day can help with hot flashes but not put you at risk for breast cancer.

Bone health is another problem caused by menopause. A decrease in estrogen levels leads to a loss of bone density which can result in osteopenia or osteoporosis. To prevent such problems, women should take 1,500 mg of calcium and at least 800 IU of vitamin D per day. Also, it is important to maintain a diet with plenty of fruits, dark green vegetables, nuts, and beans, all foods that are rich in magnesium, potassium, vitamin A, and vitamin K. These changes in a woman’s lifestyle can help them avoid the health issues that many face during menopause.

Read The Vancouver Sun article: “Cushion change of life by altering diet ”.