Understanding menopause and the effects.

Menopause is a period experienced by women between 4 to 5 years before the cessation of the menstruation and 2 or 3 years after the period ends. It normally happens between the ages of 45 to 53.

It is a life transition period when women's hormones, lifestyles, and responsibilities change. It is also the time when women should focus more on their health especially to avoid bone atrophying, a major factor of osteoporosis.

It begins with changes in the menstrual cycle. You will experience a shorter or longer period of bleeding, a heavier or lighter amount or an increase or decrease in the premenstrual symptoms.

Hot flashes are common. This is experienced through sudden intense heat and sweating caused by changes in the estrogen level in the body.

Vaginal dryness is also commonly associated during the menopausal period. It causes discomfort during sexual intercourse because the vagina secretes less moisture due to the thinning of the vaginal mucous membrane.

Health tips.

• Your mindset or outlook.

If you have been associating it with entering a negative phase of life, you should consider changing the way of looking at it. It is indeed a period of transition but it does not have to cause excessive worries.

You no longer play the role as a childbearing individual and signs of aging may start to show up. Bear in mind that changing roles and aging are normal life process as you progress through life.

Look at it instead as the opportunity to become free from the discomforts that come with menstruation and from having to use contraceptives. Savor the good feeling of having the opportunity to have developed all the phases of life, from a child to womanhood and maturity.

Know the difference between facts and myths. There have been many negative issues related that might have caused your concerns. Get the right information and that will help you change your mindset.

• Diet and proper nutrition.

There are food and beverages that you need to avoid and some that you need to increase your consumption. Excessive coffee and alcohol contribute to the excretion of more calcium from your kidney.

You need the calcium to prevent bone thinning and osteoporosis. Change it to decaffeinated beverages and supplement your diet with more food containing calcium.

Go for low fat diet and you will decrease the risk of osteoporosis, heart disease and cancer. Consume less animal protein and salt and eat more vegetable and complex carbohydrates.

The proper diet prevents the increase of bad cholesterol level.

• Regular exercise.

Walking, jogging and weight bearing improve bone mass and your general health. You only need to put aside about 30 minutes of your day in this activity to strengthen your bones and risk bone thinning.

You need to exercise regularly so that you will avoid fatigue. It helps you avoid the mood swings and increases your spirits that may deteriorate due to a passive lifestyle. Check it out for the exercise that suits you and that you enjoy doing.

• Lifestyle.

Minor lifestyle changes may take place but you should still enjoy a lifestyle that promotes good relationships, economics and even lovemaking.

Due to vaginal dryness, you may want to do it slower and delve on the pleasures of stimulation or foreplay.

You may need to wear more loose clothing or cool yourself more often to overcome hot flashes.

Keep practicing a healthy and active lifestyle and you will still have great years ahead.

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