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Menopause is a death sentence in the eyes of some women. Some women go through tough times when their period stops. They see it as the end of an era and close to the end of their life as a woman.  But, it is the end of an era and the beginning of a new one!

The term itself could be harsh on our ears and hard to believe that I am not reproducing anymore and that means I am losing quite a big part of my femininity.  

The definition of menopause is the time when a woman stops having her menstrual period for 12 consecutive months.  She also might encounter symptoms due to hormonal changes such as hot flashes, mood swings, and weight gain. This is normal human behavior that happens to our bodies, just as normal as the changes that happen when we first have our periods as a sign of development from little girls into young ladies. However, menopause is not a sign that you are not a woman anymore! 

 I have seen many women struggle with self-confidence and depression, in some cases, when they hit their 50’s and meet menopause. Others consider this event a relief and sigh “Thanks, God ! I will not have to use pads anymore!”.  In both cases, they are still women and still have great lives ahead of them. We need to learn more about our body needs.  We should listen better to our bodies and try to understand.  We can then maintain our quality of life following natural phases instead of going into grief or even putting ourselves in the “grandma” mode.

So let’s see how we can work on this new era, try to overcome the symptoms, and get the most out of it!

Nutrition

As you age, your nutritional needs change. Before menopause, you should have about 1,000 mg of calcium daily. After menopause, you should have up it to 1,200 mg of calcium per day.

Vitamin D is also essential to calcium absorption and bone formation. Vitamin D can greatly cut your risk of spinal fractures. But, too much calcium or vitamin D can cause kidney stones, constipation, or abdominal pain, especially if you have kidney problems.

Exercise

 Many women gain weight after menopause. This may be because of declining estrogen levels. Raising your activity level will help you avoid this weight gain. Regular exercise benefits the heart and the bones. It helps control the weight and can improve your mood. Women who are not physically active are more likely to have heart disease, obesity, high blood pressure, diabetes, and osteoporosis. Sedentary women may also have chronic back pain, insomnia, poor circulation, weak muscles, and depression.

Aerobic activities, such as walking, jogging, swimming, biking, and dancing, help prevent some of these problems. It also helps raise HDL cholesterol levels, the “good” cholesterol. Weight-bearing exercises, such as walking and running, as well as moderate weight training, help increase bone mass. In postmenopausal women, moderate exercise helps preserve bone mass in the spine and prevents fractures. Exercise also helps improve mood. Hormones, called endorphins, are released in the brain. Improved mood lasts for several hours. It also helps the body fight stress.

Always check with your healthcare provider before starting an exercise program, particularly if you have been sedentary. Your healthcare provider can recommend the best exercise program for you.

Sex after menopause

Some women lose interest in sex during and after menopause. The symptoms of menopause, such as drier genital tissues and lower estrogen levels, may add to less interest in sex. However, estrogen creams and estrogen pills can restore elasticity and secretions in the genital area. Personal lubricants may also help make sex more pleasurable.

Women who still have sporadic periods during perimenopause need to continue using some form of birth control. Check with your healthcare provider about which form of birth control may be best for you.

 

Tips to maintain a healthy lifestyle

  • If you are thinking about hormone replacement therapy, discuss the risks and benefits with your healthcare provider first. 
  • Don’t smoke. Smoking is a major risk factor for heart disease.
  • Exercise regularly. Even moderate exercise, such as walking a half-hour, 3 times a week is beneficial.
  • Maintain a healthy weight through a balanced, low-sugar diet.
  • Control high blood pressure with medicine or lifestyle changes. This will help cut your risk for heart disease.
  • Reduce stress in your life through relaxation methods or regular exercise.

 

 

Eventually, we say, every woman needs to accept the change and always find a role in life that keeps her alive. A spa appointment, yoga classes, self-care programs, learning a new hobby, and making new friends can also help you relax, feed your soul and rediscover your capabilities and interests.

Enjoy your life & Be happy no matter what because you deserve it!

Authored By Yasmine Deraz  For  Fujn 

 

Fujn fuses learning with earning in a fun way. Fujn is made by women for women. Ladies, dare to reimagine your possibilities! Check us out at www.Fujn.us, Fusion spelled F. U. J. N.”

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