Lifestyle factors come into play too menopausal women

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Lifestyle factors come into play, too: Menopausal women tend to be less active and eat more calories than they need. Weight gain is related to health issues including high cholesterol, high blood pressure and insulin resistance (a condition in which your body cannot use insulin correctly, which can lead to diabetes). Dry skin Legumes, nuts and seeds such as pumpkin, sunflower and almonds contain vitamin E, zinc and calcium. These nutrients, and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels. Depression and irritability Ensure you eat enough protein foods that contain the amino acid tryptophan. You can find it in turkey , cottage cheese , oats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps moods and may help control sleep and appetite. Other useful strategies to help you feel less irritable are to eat breakfast and not miss meals to ensure your blood sugar levels are balanced throughout the day. Bone health Women going through the menopause should increase their intake of calcium, magnesium and vitamins D and K to maintain the structural integrity of the skeleton. In addition, high amounts of phosphorous - found in red meat, processed foods and fizzy drinks - should also be avoided. Too much phosphorous in the diet accelerates the loss of minerals such as calcium and magnesium from bone. Reducing your intake of sodium, caffeine and protein from animal products can also help the body maintain calcium stores. Opt for more alkaline foods such as vegetables, fruits, seeds, nuts and yogurt, which help prevent calcium reserves being leached from bones. Eat foods high in magnesium and boron. These are minerals, which are important for the replacement of bone and thus help to reduce the risk of osteoporosis. Apples , pears , grapes , dates , raisins , legumes and nuts are good sources of boron. Other vitamins and minerals that are vital for bone health are magnesium, vitamin E, vitamin D and zinc. Sleep Issues
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Nighttime hot flashes can hamper sleep and cause night sweats. Try these sleep tips:Use a fan in your bedroom.Avoid heavy bedding.Choose light cottons or sheer materials for your nightclothes.Keep a damp cloth nearby to cool yourself quickly if you wake up feeling hot and sweaty.Keep pets out of your bedroom; they can give off heat.Consult your doctor if menopause sleep problems persist. Some Basic Dietary Guidelines for Menopause – Carbohydrates A healthy diet should contain plenty of wholegrain cereals as well as starchy vegetables containing fibre and vitamins to provide energy. Eat wholegrain breakfast cereals, brown bread and wholemeal pasta rather than more refined carbohydrates such as sugary cereals, white bread and ordinary pasta.
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