Menopause is a natural process that happens to every woman out there. However, each lesson is independent, and the effects are unique to each woman. Some may see it as the worst possible experience, but in reality, you can embrace the whole process positively and accept the inevitable gracefully. You can do this by alleviating the symptoms and negative impacts that menopause brings.
To start you off, begin with essential lifestyle changes. Begin with taking care of your daily needs and delve into exercising for better health. Find exercise activities that keep your mind busy and away from the changes occurring in your body. Let us see what exercise can do for you and make your menopause a time for positive changes.
Exercise prevents obesity and maintains a healthy weight
According to Harvard.edu, weight gain is not a direct result of menopause. Their studies indicate that there is no relationship between the expansion of your waistline or weight gain and menopause. However, they do associate it with inactivity in women and little exercise strategies.
The solution to preventing weight gain during menopause is participating in aerobic exercises. These are essential in helping you shed those extra pounds and regulate or maintain your weight. Start with around 10 minutes of aerobic exercises such as swimming, riding bikes, jogging, or running or brisk walking. Gradually increase the time to approximately 20 to 25 minutes of the same activity each day.
Time to maintain your bone and overall body health
Bone density starts to go down once menopause knocks on your door. Your muscle mass also starts degrading, and if you do not take action, you get osteoporosis and other bone or muscle diseases. It is crucial to find essential solutions, including strength training and use of legal steroids such as oxandrolone and Dianabol steroids to maintain your bone health and muscle mass.
Strength training helps improve metabolism, burns fat which maintains your weight and not only builds muscle but also preserves bone density. For strength training, you might consider lifting weights in the gym, dumbbells at home, or lifting heavy loads. Do so in a repetitive manner; for instance, start with 12 repetitions, relax and consider increasing the repetitions with time.
Time to control your hormonal and mood changes
Menopause is all about hormonal changes, which can result in severe mood changes, anxiety, and depression. The hormonal fluctuations that occur during menopause are the direct cause of some of these changes that continuously disrupt your standard life patterns. It is frustrating as it also hampers daily activities.
Yoga is advisable for people facing different mood changes and especially anxiety or depression. Yoga and meditation exercises enable you to relax, relieve you off any stress you might accumulate in this period. Also, it provides relief from the increase in your irritability, offers a perfect solution for fatigue and hot flashes.
You should have adequate sleep during and after menopause. If suffering from insomnia, you might consider trying out CBD Infused Twisted Extracts, for your sleep problem. Cannabidiol also works on depression and anxiety and improves your social behavior.
Improve memory and other cognitive capabilities
Lack of concentration is an effect that many women complain about during menopause. No studies have adequate proof of an existing relationship between menopause and memory lapse. Many women associate a lack of concentration or forgetfulness with stress due to the changes happening to their bodies.
Therefore, exercising for not less than 150 minutes a week and participating in cardio or intensive aerobic exercises for 75 minutes in a week is the best possible solution. You can try dancing Zumba, ballet, or even salsa. They not only keep your body in shape; they also increase your flexibility levels, increase heart rate, which improves your heart and mental conditions.
It is essential to exercise your creativity levels by participating in art classes. You might even think of joining a knitting class and develop your imaginative self. It not only motivates you to keep on working but also delivers that sense of complete achievement.
Setting realistic goals
Working out regularly provides the opportunity to know and understand your body needs. During menopause, this is an essential factor as you can easily monitor your body, know which triggers to avoid, such as in hot flashes. Also, it provides solutions for changes that happen, turning them into a decisive element in your life.
Realistic goals indicate that you can reach the set targets, are attainable, and very specific. It is crucial to have someone with you to ensure you attain your goals, for motivation and accountability. Through goal setting, you not only gain a healthy lifestyle, but you also offset any medical conditions that might be following you, including diabetes, heart conditions, osteoporosis, among others.
Weight gain and menopause go hand in hand. Therefore, it is crucial to start early and have your body accustomed to working out. Once you identify menopause symptoms, you can increase or improve on your workout routine for better results.