Osteoporosis, hot flushes, weight gain, depression - this and more are the nightmares of menopause. You can do nothing against the climacteric, but a lot with a healthy diet and exercise against almost all symptoms. Additional hormones do not have to be. A certain discomfort probably creeps all women when they think of the upcoming menopause. And those who are already in the midst of it are struggling with very different problems, feeling helplessly exposed to this profound phase of their lives.
What are the menopause?
The fact is that the menopause, also referred to as climacteric or menopause, are characterized by a permanent decline in hormone production (estrogen and progesterone). This period of life affects most women at some age between 45 and 50, or more extreme, between 40 and 55. Of the 85 percent of women who have any symptoms, 25 percent suffer from severe problems: this includes hot flashes, unstable moods to Depression, less desire for sex, insomnia and headache, tiredness, heart and circulatory problems, altered menstrual bleeding, drier skin, weight gain and often a decrease in bone density - the dreaded osteoporosis.
Some doctors prescribe the hormone estrogen for the symptoms in order to artificially correct the hormone level. But the so-called hormone replacement therapy is according to recent studies, published in the New England Journal of Medicine, in the crossfire of criticism. It is said that estrogen intake increases the risk of cancer and increases heart disease. Notwithstanding specialist treatment with hormone therapy, there are a number of natural and exceptionally healthy ways to scare away the ghosts.
High time for proper nutrition - calcium in the first place
Especially women who have always paid attention to the slim line in their youth and have tried different diets, must fight the menopause with the consequences of unhealthy diet. Now taking revenge vitamin and calcium deficiency, which occur in one-sided or poor nutrition. At least 1.5 grams of calcium are recommended by doctors to women for the duration of menopause. By the way, one liter of fresh milk already contains 1.2 grams.
High time to change the diet. And that starts with the drinking: it must be at least 2 liters of liquid per day, but not in the form of coffee and alcohol. High calcium (> 150 mg / l) but low sodium mineral water should be ranked # 1 on the grocery list. If you treat yourself to enough water, you ensure that the metabolic processes run better and more energy is released. The complexion changes, becomes firmer and better blood circulation.
In hot flashes and sweats help again so important calcium, but also vitamins D (contained in fish, cod liver oil, eggs and whole grain cereals) and E (in nuts, margarine and vegetable oils, eggs) and ginseng. The extracts of ginseng root are taken as finished medicinal products (dragees, capsules, juices) or tea infusion. Possible indications are tiredness and weakness as well as a loss of power and concentration. Cramps and muscle aches are also combatted with calcium and magnesium (500-800 milligrams daily).
By the way, a real jack of all trades is Amaranth. This cereal-like plant, which has been cultivated by the Incas and Aztecs, has a very high mineral content - calcium, magnesium, iron are the most important. It is also gluten-free, which benefits people with gluten intolerance. It helps with insomnia, headache and migraine and strengthens the performance.
In time to prevent osteoporosis!
Osteoporosis is a common problem among women in menopause due to estrogen deficiency. The estrogens control the absorption of calcium in the bones, calcium in turn is the most important bone building block. Remember: 99 percent of the body's total calcium is stored in the bones. And it is understandable: when bone mass disappears, the bone loses its stability!
Painful fractures Changes in the spine, a hunchback (also known as not just flattering "widow's hump") are the consequences. Although the basis for stable bones is already created in childhood, it is never too late for a calcium-rich diet. Low-fat milk and dairy products, sesame and nuts, vegetables such as broccoli, leeks and kale - generally all green leafy vegetables - as well as whole grains and finally culinary herbs such as parsley and dill contain a lot of calcium.
It is important that the calcium is distributed throughout the day, for example, by several small milk meals a day or by additional calcium supplements. In addition, one should take care not to take in too much phosphate, as it is contained in processed cheese, sausage and meat products. Phosphate deteriorates the absorption of calcium.
One more comment on caffeine and alcohol: Too much caffeine (eg more than four cups of coffee a day) promotes flushing out of such important calcium, too much alcohol - a glass of wine does not harm - is also flushed out calcium and the vitamin D metabolism negatively influenced.
Regular exercise protects against bone loss
Apart from all other positive effects on menopausal health, sport is an excellent protection against osteoporosis. Running, tennis or golf, for example, help to strengthen the bones, even more than swimming, because in such sports only the muscles, but not the bones are loaded. And there is another positive effect when you move in natural daylight: sunlight stimulates the body's own production of vitamin D, which makes better use of calcium.