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No matter what anyone says; exercise is good. The most wonderful thing about exercise is that it is never too late to begin and the results are instantaneous. Within moments after exercising the body is literally flooding the brain with endorphins. These positive feel good chemicals are the pick me up that might just beat the depression, weakness and doubt that combine to create a general sense of un-wellness during perimenopause. An easy regimen of stretching, varied aerobic and resistance training along with more stretching are the keys to the menopausal woman’s exercise routine. But first, check with your primary health care provider before beginning any kind of exercise program. Aerobic exercise may include walking, swimming, using a stationary bike or even rowing and should be done continuously throughout the week. Resistance exercise will usually include a light machine or free weight program two to three times a week. The important thing to remember is to get checked out first, and if possible include a professional in the development and choice of activities and programs. Another great idea is to have a partner (not necessarily a spouse), someone who will be there to keep you accountable, even on the days you’re not feeling like exercising.
As the body ages, minerals and vitamins are depleted during perimenopause. It might be a good idea to begin to supplement a well-balanced
healthy diet with a planned vitamin program. Vitamin E has been found to be the most comprehensive in its treatment and relief towards some of
the most common symptoms including hot flashes, palpitations, night sweats and vaginal dryness. Using vitamin C along with hesperidin can also
combat circulatory problems such as Hot flashes. With regards to osteoporosis, which begins to occur more rapidly during menopause, thus causing
the bones to become more brittle, it is important to ensure that proper levels of the vitamins C and E along with beta carotene, selenium, zinc,
manganese and copper are maintained. These vitamins along with a healthy diet and exercise programs will keep bones in good shape and help
to prevent unnecessary decay. Accordingly an increase in Calcium and Vitamin D(Sunlight or diet) are further recommended. It’s important
to research your specific need levels with regards to milligrams and form of intake. But a good idea is to vary the sources of intake from natural
sources to multi-vitamins. Finally it’s important to get label-savvy. Know what vitamins are being provided in products and know the
measurements you need. Research and vigilance are going to ease the transition the body is making through perimenopause to the actual state of
menopause.
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Meditation, acupuncture, biofeedback, acupressure, massage, and deep breathing exercises are all forms of treatment now being considered for the treatment of Menopause. While some experience many benefits others do not. The important factor to consider is your overall feeling of wellness. If a particular treatment is not working, and you have given it what you feel is a sufficient amount of time to bear fruit, it might be wise to consider a new course. Below is a brief survey of the various types of alternative treatments available.
While there are varied and many practices of the different forms of mediation; some requiring an absence of thought while others seek focus and clarity, it is important to remember that these are practices which promote a sense of calm, well being and peace. Basic exercises often involve a calming environment, regular, paced breathing and a commitment to the specific act of meditation. Enhanced versions of this can include music, a guide, a philosophy, yoga or some sort of light stretching exercise or even conducting exercises in a nature-type environment. These practices and forms can be quite rewarding, very fun and often quite peaceful and invigorating.
An ancient Chinese art in which medical needles are inserted into key pressure points in the body to relieve stress, affect symptoms, enhance health and cure ailments. It is a wise idea to truly research this practice before beginning it and to ensure the practitioner is one who can be trusted. This is not a practice for the faint of heart and it might be wise to consider that the stress level one may feel towards this art might not be worth the cure. Usually though, after one or two sessions with a trained professional, in a secure environment practiced with competence and confidence one will find the fear disappearing.
Requires the use of a biofeedback machine to assist the patient in monitoring heart rate, temperature and other bodily detected information to control the symptoms and side effects of perimenopause. This is an intensive program that requires a commitment towards mental discipline and exercise.
There are over eighty different types of massage and most claim to be able to relieve if not improve the complaints generated by menopause. Once again it is a wise idea to investigate the office and service provided, as most schools of the art of massage and acupressure provide certified training.
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Sounds simple and it actually is. Examine yourself the next time you are in pain, stress or just tense. Are you breathing? Chance are your actually not breathing. Most people during times of stress, exercise or tension hold their breath. Generally it is not a good idea for the human body to stop breathing and it is one of the most basic functions we perform numerously and without conscious thought towards throughout the day and most of our entire life. Taking the time to engage in breath management can literally save your life, improve your day and mange the side effects of perimenopause. The basic premise is to breathe through the nose and out through the mouth. Try to take large, cleansing breaths that seem to oxygenate every crevice, cavity and pocket in your body. Feel the air rising up into the rafters of your brain, dragging away the cobwebs. Inhale large quantities of the freshest oxygen you can suck into your lungs. It helps the circulation and that helps the body as it prepares for the next stage of its life. Fresh oxygen helps the body to manufacture the nutrients it will need to keep you healthy. Remember, the body wants relief from the symptoms you are experiencing, so don’t let it run and hide. The first step is to make sure you are breathing. Deep breathing often promotes a sense of mediation and the two are usually integral to the performance of either.
While often overlooked religion provides one with a sense of security and community that may seem clearly lacking in the days and nights surrounded by menopause. A higher purpose can often inspire us to make positive changes in our life and encourage us towards healthy living habits, a choice some women find difficult when confronted by menopause and its unwanted side effects.
As we have noted there are many factors involved in a woman’s choice to find the right therapeutic choice to pursue a course of treatment. While a younger woman might feel she has no interest in this subject or that it might not have any bearing on her life to this point, she could not be more wrong. As we all know it is better to have a fire extinguisher in the house before the stove catches on fire. And thusly, it is also wise to have a body ready to enter the menopause and a positive mental attitude which is prepared for that change. Diet and exercise should start immediately, no matter what phase of life you are currently in. Consider that it might be too hard to make the transition to a healthy lifestyle as you experience the dramatic side effects and symptoms of ...
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