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8 Ways to Stay in Top Form During the Menopause

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The menopause marks a new phase in your life: one that you can embrace with joy and optimism. Follow these 8 tips for staying calm, healthy, and zen during this time of transition.

8 Ways to Stay in Top Form During the Menopause

Many women have observed that after 50, it gets easier to take care of yourself, prioritise your own wellbeing and enjoy life more fully. You know your own strengths and limitations better than you did in your 20s and 30s, and look forward to a new phase of your life with a spirit of joy, adventure and confidence. These 8 tips will help you stay in top form—mentally, physically, and emotionally-- during the menopause.

1. Get moving for better moods and healthier bones.


Hormonal changes during the menopause can lead to weaker bones and muscle loss. Make sure to incorporate weight-bearing exercise into your daily routine, from squats to swimming laps.[i] The endorphins released by exercise can boost your mood, too


[i]
http://www.nhs.uk/Livewell/healthy-bones/Pages/menopause-and-your-bone-health.aspx

2. Make your bedroom more sleep-friendly.


A cool, quiet, dark room is optimal for a full night of beauty rest. Especially if you suffer from night sweats or hot flashes due to hormonal changes, it’s important to stay cool, calm, and hydrated. 

3. Get more antioxidants in your diet.


Eating plenty of antioxidant-rich foods, such as fresh fruit, vegetables, soy products and green tea, has been shown to help reduce oxidative stress during menopause that can lead to accelerated aging.[i]

[i] http://www.ncbi.nlm.nih.gov/pubmed/16442644

4. Drink moderately, and don’t smoke.[i]


Alcohol in moderation (no more than 2 units per day) can be part of a healthful life—but don’t exceed those amounts. Meanwhile, don’t smoke: studies have shown that it can speed up the aging process, weaken your bones and cause other serious health problems.

[i] http://www.nhs.uk/Livewell/healthy-bones/Pages/menopause-and-your-bone-health.aspx

5. Load up on calcium and Vitamin D—and reduce fats and sugars.[i]


To keep in top form, eat a balanced diet that features lots of calcium and Vitamin D—both are essential for bone health. Meanwhile, limit fat and added sugars. Low-fat dairy and leafy greens are great sources of calcium and milk is often enriched with Vitamin D.


[i]
http://www.webmd.com/menopause/guide/staying-healthy-through-good-nuitrition

6. Keep your skin hydrated and refreshed:


Skincare over 50 can be tricky: hormonal shifts may dry out your skin and cause it to lose its elasticity. To restore moisture and firmness, try a anti-ageing care like Neovadiol’s
Compensating Day Cream. The revolutionary new formula leaves your skin noticeably smooth, cool and hydrated, while lifting and re-densifying it on all levels: you immediately look refreshed, radiant, confident.

7. Soak in a little sun.


Too much sun can damage your skin—but too little can deprive you of vital Vitamin D, which is important for bone strength. Make sure to catch a few rays whenever you can. A few minutes a day on a sunny day should suffice: but do protect your skin with sunscreen.[i]

[i] http://www.nhs.uk/Livewell/healthy-bones/Pages/menopause-and-your-bone-health.aspx

8. Make time for mindfulness.


The benefits of mindfulness practice have been proven in many clinical studies: reduced stress and an increased sense of wellbeing are some of these. As little as 10 minutes a day can offer significant benefits, researchers have found[i], but you may want to try practicing for 20 or 30 minutes for maximum stress relief.[ii] Make time a few times a week to sit and breathe deeply, or incorporate a gentle yoga routine into your day.

[i] https://www.researchgate.net/profile/Ruth_Baer/publication/5946075_Relationships_between_mindfulness_practice_and_levels_of_mindfulness_medical_and_psychological_symptoms_and_well-being_in_a_mindfulness-based_stress_reduction_program_Journal_of_Behavioral_Medicine_31/links/53cfb7a10cf2fd75bc59e92e.pdf
[ii]
http://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967

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