How to be healthy and young during the menopause
Maintaining health and youthfulness during menopause involves a combination of dietary adjustments, regular physical activity, and lifestyle changes. Here are evidence-based tips: 1. Nutrition Increase Calcium and Vitamin D: After menopause, aim for 1,200 mg of calcium daily and 600–800 IU of vitamin D to support bone health and reduce the risk of fractures. Eat Fruits and Vegetables: These are rich in vitamins, minerals, and antioxidants that help reduce hot flashes, improve sleep, and lower blood pressure. Include Quality Protein: Lean protein sources like beans, legumes, seafood, eggs, and dairy help maintain muscle mass and bone strength. Limit Sugar and Processed Foods: A balanced diet low in sugar helps prevent weight gain and reduces the risk of chronic diseases. 2. Regular Exercise Aerobic Activities: Engage in walking, jogging, swimming, or dancing to improve heart health, mood, and weight management. Strength Training: Weight-bearing exercises like resistance training or yoga...