Lifestyle Tips for Maintaining a Healthy Life PostMenopause

There are certain bodily changes that happen after a certain age. Once you’ve crossed the age of 50 or more, your body stops having menstruation permanently, however, this age can vary from person to person. It takes time and doesn’t do all changes in the blink of an eye. Postmenopause the levels of estrogen and progesterone drop, you may also experience vaginal dryness and even hot flashes too.

Since your body is going through a life changing phase there will be a lot of things you must take care of to stay healthy.



Here are 5 lifestyle tips for maintaining a healthy life postmenopause:

1. Avoid Caffeine, Drinking, Smoking and Excess Salt

Smoking and consuming alcohol is anyway bad for health and it becomes even a bigger problem post menopause. Tobacco not only makes you prone to cancer and heart diseases, but it also damages your bones. Drinking post menopause makes your body intolerant as your cartilages hold a lesser amount of water in them at this age.

no smoking

2. Exercising Daily

Being active solves half of your problem whatsoever. Exercising burns extra fat and tones the muscles up. Running for a while or spending an hour or so in the gym can make you feel better and beat fatigue caused by the signs and symptoms of menopause.

Walking

3. Eat Healthily

Eating nutritional food on time in adequate portions is the key to stay healthy postmenopause. Avoid having food with excessive sugar, caffeine, and salt. Prefer having fruits and veggies that are rich in vitamin D and calcium as they strengthen the bones. Add whole grains in your daily diet. Postmenopause you may gain loads of weight which may be fatal. Thus, follow a strict diet chart, opt for a healthy lifestyle.

4. Perform Safe Sex

Many women lose interest in sex after menopause owing to the decreased levels of sex hormones. As a matter of fact, having safe sexual intercourse postmenopausal age can help you stay healthy and fit. Sex for some women becomes awfully uncomfortable because of the vaginal dryness; there are several lubricants and gels that can aid in having smooth and painless sex.

menopause

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5.  Consult Your Doctor

Your body now demands extra attention and cautions must be taken before doing anything. Therefore, before taking dietary supplements of estrogen pills you must ask your physician or nurse whether or not it is safe for you to take them.

Deal with hot flashes in a more sensible manner:–

Hot flashes happen when your body suddenly starts to feel excessive heat. It might cause your body to sweat more than normal. Often hot flashes make your skin look reddish in color. This is normal after menopausal age. You may-

  1. Avoid having too spicy or too salty food. Eat soy instead.
  2. Refrain from consuming alcohol as it activates hot flashes even more.
  3. Don’t cloth yourself with layers and layers of clothes. Prefer loose clothes.
  4. Don’t stress yourself too much. Stress and tension can lead to a lot of health risks.

Lifestyle Changes to Recover From Depression

Depression is not only a mental situation; it affects the body and mind alike. It is potentially capable of damaging your mental and physical health. Medications such as anti-depressants might do the job of keeping depression at one arm’s distance for a while but dependency on these drugs can be fatal too. It takes only a few lifestyle changes to recover from depression.

depression free method

 

Here is what lifestyle changes you can make to get rid of depression: –

Go Out More Often

It must have been a long time since you stepped out of your house. But, it’s about time you must go out for some time. Get some sunlight; it will clear your head. Fresh air soothes the soul and makes you feel better. It is a proven fact that sunlight brightens the mood and keeps the negativity away from you.



Do Some Exercise

Running or jogging or hitting to the gym early in the morning is a good way to start your day. Exercising energizes the body. It boosts your confidence and gives you self satisfaction. Many depressed people find it hard to love themselves. Depression makes them feel guilty and unworthy of what they have or what they did; exercising induces a person towards feeling good about them.

Meditation and yoga exercises help a lot in dealing with panic attack.

Take Care of Your Diet

Depression can lead you towards eating disorders. Either you end up eating no food or too much food. To overcome such a situation, you must consult a dietician and ask for a diet chart. Eat accordingly. Trying including all kinds of food groups to your meal. Never say no to vegetables and fruits. Don’t go for junkies; rather have meals full of whole grains.

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Stay Away From Alcohol

Liquor and drugs can aggravate the effects of depression. They may add fuel to the injury and make the situation worse. Refrain from having anything associated with alcohol. Consuming drugs or alcohol can give you a momentary pleasure as they can work as an anti-depressant but in the long run, it is not recommended to consume alcohol or substance to get rid of depression.

Divert Your Mind

Your mind is continuously boggling with negative ideas and thoughts. These thoughts are taking a toll on you, the best way to brush these thoughts off your mind is to divert your attention. Do things that make you feel better, it can be anything for instance dancing, singing, painting or writing to name a few.

Make Plans With Your Friends

Friends can be a great help in fighting with depression. Don’t sit idle in your room over-thinking about absurd things, go out with friends. Plan a movie night or a dinner night with your dear ones and have fun. Your life is too short to be depressed.

 Relax Yourself

You have had enough of sleepless nights. Take a long peaceful sleep. Opt for massages, acupuncture and acupressure techniques to relax your body. Pamper yourself and see the depression going off your life.

Make Lifestyle Changes to Manage Your Diabetes

Your lifestyle decides whether you are leading a normal healthy life or an unhealthy one. In so far, that often diabetic patient is advised by their doctors to change certain habits or patterns in their lifestyle to control diabetes.

Diabetes is a situation of the body where the processing of the blood glucose is diminished. Diabetes, if not taken ample care of can increase the risk of fatal heart diseases. Therefore, treating it the right way is necessary.

Diabetes

5 lifestyle changes to manage your diabetes:

Eating Healthy

Heedless eating is not your thing if you have diabetes. Whatever goes into your stomach affects the blood sugar level in your body. However, starving or going on a fast might also damage your health. This boils down to one point – Eat when it’s needed. Plan your meals, including vegetables and fruits in your diet, and avoid added sugar and fat containing foods. Opt for protein-rich edibles. Keep a check on the intake of carbs as carbohydrates turn into sugar. Watching over your eating habits is even more momentous if you’re taking insulin or diabetes controlling pills.



Physical Exercises

Sitting idle on the sofa and eating popcorn is definitely not what you need to do in order to manage your diabetes. Exercising every day at least for an hour or so can do the job for you. Plan your training schedule under the guidance of your doctor. Keep your strengths and weaknesses in mind while designing the exercising chart. Exercising aids in consuming the glucose which is produced in excess in your body, lowering down the levels of blood glucose in the body.

elder people exercises

Drugs And Medicines

It is quintessential to take proper drugs and medicines along with proper diets for the management of diabetes. You should avoid taking any medicine before consulting your doctor. If the pills prescribed by your doctor are making the blood sugar levels stooping down to lowest, head straight to your health expert. Think twice before taking any new medications as it may pose a serious threat to your health and cost too much.

medicines

Refrain From Alcohol

Many people choose to drink alcohol owing to the fact that alcohol lowers down the blood sugar levels for as long as 24 hours. However, there is more to the story. Not every diabetic person is allowed to consume alcohol as it might complicate the situation and cause serious damage to the eyes and nerves. Nevertheless, many occasional drinkers between the ages of 60-70 have a drink or two per day and it turns out to be okay. So before you go out to have a drink with your friends, just call your doctor.

alcohol

Stress Management

One of the biggest and most overlooked factors that are crucial for the management of diabetes is Stress Management. Stress causes irregularities in your hormonal secretion. Try meditation and follow a proper sleeping pattern. Fight back your stress and tension like a warrior.

stress-free

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Final Thought – Diabetes is really tough to manage but it can be managed properly, provided you have taken the charge of your body and want to lead it to a better tomorrow.

Uplift Your Mood Within 15 Minutes

Life is stressful, comes with loads of challenges, and leaves you with no time to take a breather. Many instances in life may demoralize or depress you. However, there’s no point in sitting down and feel upset. Instead, do something to uplift your mood up!

Here are a few proven ways to uplift your spirits in just 15 minutes:

1. Do Something New

 Pamper your plants, apply a face mask, order a different cuisine, or start watching a new drama series. Indulging in something new will brighten up your day. You may take a different route to the work or back home. Try wearing something you don’t on usual days.

2. Pet your Pet

 Cuddle, hug, or hang out with your pet. The activity will make you feel happier, loved, and reduce stress.

hug with your pet to uplift your mood

3. Flip through Old Memories

This is one of the best ways to perk your mood up. Whenever you feel down, simply flip through old happy albums of your college days, wedding, baby, or favorite vacation. The activity will make you feel happier. According to research at the Open University of the United Kingdom, it is revealed that moods of individuals rose after having a look at personal photos. The activity made these individuals feel 11 percent better. You can upload your favorite pictures on PC/laptop to keep your spirits high. Setting them as a rotating screensaver will also work.



4. Get a Retail Therapy to Uplift Your Mood

Now you don’t need to burn a hole in your pocket to be happy. You can simply move out and have a hearty meal at your favorite place, watch a concert, a standup comedy, and some clothes or reward yourself with a skin care/hair care product you wanted to buy for a long time. A new pair of shoes or a handbag will also perk up your mood. You can buy these items within your budget.

hearty mean to uplift your mood

 

5. Listen to Peppy Songs

Try listening to some peppy songs to change your mood. Create a playlist of favorite upbeat songs and listen to them whenever you feel low. This works like magic!

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6. Munch on a Handful of Nuts to Uplift Your Mood

A handful of nuts a day can keep you happy. Walnuts are loaded with vitamin E, omega-3 fats, folate, polyphenols, and melatonin. All of these are very effective in boosting mood levels. Melatonin helps you enjoy a relaxing sleep which will keep you happy through the day. You can prepare a mix of your favorite nuts such as cashew nuts, macadamia nuts, apricots, almonds, walnuts, peanuts, pistachios, etc.

walnuts and almonds

7. Workout and Be Happy!

Exercising offers powerful mood-enhancing benefits by releasing endorphins, the happy hormones into the brain to boost and uplift mood. Experts recommend at least 30-60 minutes of the workout to stay happy. Recent research has revealed that 10 minutes of workout a day is enough for uplifting mood, reducing anxiety and keeping depression at bay. You may jog, walk, do yoga, or stretch yourself to reap the benefits.

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References:
https://greatist.com/happiness/34-ways-bust-bad-mood-ten-minutes
Mood boosters: Top tips to lift your spirits in 15 minutes
http://www.ifairer.com/articles/try-these-proven-ways-to-uplift-your-mood-in-15-minutes-listen-to-upbeat-songs-3-6182-IFR.html
https://www.prevention.com/life/a20468604/instant-mood-boosting-tricks/
https://www.indiatimes.com/health/buzz/just-10-minutes-of-physical-activity-daily-can-better-your-mood-fight-off-depression-lower-anxiety-and-better-your-heart-health-345320.html

Discover Reasons for Weight Gain in Women over 40

Weight gain is a nightmare for a woman irrespective of her age. However, at times reasons for weight gain in women over 40 are not clear due to which they are not able to restrict the gain. If you are one of those women in 40s who want to stay fit and avoid weight gain then you need to know the reasons and take action accordingly.

weight gain in women over 40

Read on to discover reasons for weight gain in women over 40 and act now:

Imbalanced Hormone

The production of the important hormones such as estrogen, testosterone, and progesterone either reduces owing to the fact that your body is on the verge of menopause or has attained menopause. This hormonal imbalance leads to weight gain as the body accumulates fat to make up for the reduced levels of the hormone.

Aging process

It is considered to be one of the major reasons for weight gain in women after 40s. Aging makes the metabolism process slower that means you will burn lesser calories. This results in agglomeration of fat around your belly.

Increased Appetite

 

Increased appetite and overeating habit also contributes to weight gain in women.

Since your body is experiencing hormonal imbalances you end up feeling hungry all the time. The more you eat, the more you gain weight, right?

Resistance to Insulin

Insulin is responsible for regulating blood sugar levels. However, in the 40s, the body cells ignore insulin due to which



Hectic Schedule

It is the time when you are bestowed with loads of responsibilities. Doing basic domestic chores have started to appear difficult. Your tight schedule is taking a toll on you, which again is disturbing your body dynamics.

Stress

It goes without saying, too much workload and pressure leads to stress and tension. When in stress your body produces cortisol which is the stress hormone. While your body effectively deals with stress it also makes the body gain weight. Say no to stress now!!

Stress effects on men

Heedless Eating

Gone were the days when you had your favorite fries and extra cheesy pizzas for dinner without giving it a second thought. Heedless eating can lead to weight gain in women after 40. After a certain age, mindful eating becomes mandatory to stay fit and not gain unnecessary weight.

Lack of physical activity

 

Low activity level in a woman results in weight gain.

Intensive or rigorous workouts help the body shed off the not-so-important fat. Women who are above the age of 40 and have not indulged into intense physical activity for a long time can make the body lose endurance and gain weight.

Medicines

It is the age where going to the doctor becomes a daily routine but relying highly on medicines might also aid in weight gain in women after the age of 40. Almost all the medicines have side effects, one of the most common ones is weight gain.

medicines

Deprived sleep

Lack of sufficient and sound sleep is another reason for weight gain. Surprised? But, this is true. Many women above 40 experience sleeping difficulty due to hot flashes and night sweats leaving them inactive the next morning. Consequently, the increase in gain occurs due to low activity levels.

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