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7:T40f,data:image/svg+xml;utf8,%3Csvg%20width%3D%2232%22%20height%3D%2232%22%20viewBox%3D%220%200%2032%2032%22%20%0A%20%20%20%20%20%20%20%20%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20role%3D%22img%22%20aria-label%3D%22Avatar%20for%20Leena%22%3E%0A%20%20%20%20%20%20%3Crect%20width%3D%22100%25%22%20height%3D%22100%25%22%20fill%3D%22hsl(335%2C%2075%25%2C%2055%25)%22%20rx%3D%223.2%22%20%2F%3E%0A%20%20%20%20%20%20%3Ctext%20x%3D%2250%25%22%20y%3D%2250%25%22%20%0A%20%20%20%20%20%20%20%20%20%20%20%20font-family%3D%22sans-serif%22%20%0A%20%20%20%20%20%20%20%20%20%20%20%20font-size%3D%2212.8%22%20%0A%20%20%20%20%20%20%20%20%20%20%20%20font-weight%3D%22bold%22%20%0A%20%20%20%20%20%20%20%20%20%20%20%20fill%3D%22%23FFFFFF%22%20%0A%20%20%20%20%20%20%20%20%20%20%20%20text-anchor%3D%22middle%22%20%0A%20%20%20%20%20%20%20%20%20%20%20%20dominant-baseline%3D%22central%22%0A%20%20%20%20%20%20%20%20%20%20%20%20style%3D%22user-select%3A%20none%3B%22%3E%0A%20%20%20%20%20%20%20%20L%0A%20%20%20%20%20%20%3C%2Ftext%3E%0A%20%20%20%20%3C%2Fsvg%3E8:T1a96,<p>At the end of their reproductive lives, women experience hormonal changes that favor the occurrence of overweight, diabetes, and stroke and bone weakness. To avoid these conditions, exercise and balanced diet are allies you can trust.</p>
<p>The last menstruation or menopause is a natural time, but critical in the life of every woman. Occurs between 45 and 55, and begins the climacteric, which is defined as the moment of completion of cyclic generation of eggs (reproductive cells) and recorded decreased production of hormones (estrogen).</p>
<p>Specifically, these new organic conditions associated with two fundamental problems:<br />
* Loss of bone mass. Generates weakening of the bones (osteoporosis), spinal deformity and increased risk of fracture.<br />
* Weight gain. It is linked to accumulation of fat in arteries (atherosclerosis), myocardial infarction (lack of blood supply to the heart), diabetes (high blood sugar), high blood pressure, breast cancer and joint damage.</p>
<p>However, it is important to note that the appearance of these conditions can be avoided or delayed with a personalized eating plan that includes an individual, appropriate physical activity and, if necessary, medication.</p>
<p>Nutritional guidelines<br />
Although care and diet of the climacteric woman who lives must be supervised by a specialist (gynecologist or nutritionist), as only he can determine the patient's ideal weight and ideal amounts of food to eat, there some basic principles that are worth knowing.</p>
<p>Let's start with those that help prevent or treat bone weakening of the system:</p>
<ul>
<li>It is advisable to drink 2 to 4 servings of dairy a day as their intake of calcium can maintain proper bone health. One serving equals one cup of milk, 2 cups of yogurt or 80 grams of fresh cheese.</li>
<li>It is also important to include more foods rich in this mineral, including fish such as sardine or mackerel (with bones) in oil or tomato, clams, spinach, chickpeas, soybeans, broccoli, hazelnut and walnut.</li>
<li>It is important to improve the intake of vitamin D because it promotes the binding of calcium in the bones. In addition to eating this nutrient in milk and egg, is ideal moderately exposed to the sun for 15 to 20 minutes a day, with appropriate filter for the body to produce it.</li>
<li>Avoid excessive intake of protein (mainly from meat) and phosphorus, plus it is necessary to stop or reduce the consumption of snuff, coffee, black tea, cola and alcohol, since they increase mineral removal.</li>
</ul>
<p>However, to prevent overweight and ensure adequate nutrition of the organism should follow these guidelines:</p>
<ul>
<li>Reduce consumption of saturated fats; these abound in meat, offal, sausages, whole milk, baked goods, including industrial and other coconut oil or palm. These products promote obesity and stimulate the formation of fatty plaques in arteries.</li>
<li>Replace the above items by moderate amounts of vegetable oils (olive and canola oils, mainly) because they provide energy and protect the circulatory system.</li>
<li>It is highly recommended to increase consumption to 4 servings of fish per week, as it also contains fat that helps the blood stream.</li>
<li>Do not consume more than 5 eggs a week.</li>
<li>Include foods rich in fiber (vegetables, fruits, vegetables and whole grains), by improving the intestinal transit, help whet the appetite and regulate the amount of fat absorbed during digestion.</li>
<li>It is beneficial to take at least five servings of fruits and vegetables each day, as their nutritional content and antioxidant ensures the smooth functioning of the body in general (one serving of these products amounts, almost always, a medium piece or cup) .</li>
<li>It is advisable to eat pasta, rice, potatoes and vegetables 2 to 4 times per week in moderate portions.</li>
<li>You have to limit your intake of sugar and salt.</li>
<li>Should be experienced hot flashes (hot flushes), should avoid those products that trigger, such as sauces and spicy marinades, chili, caffeine and alcohol.</li>
<li>You need to drink at least 2 liters of water a day (8 glasses).</li>
</ul>
<p>Another essential step to achieve a healthy lifestyle is learning to read labels on industrialized products, to meet nutritional and caloric value, without forgetting its salt content.</p>
<p>Additional Help<br />
Notwithstanding the foregoing, many nutrition experts recommend consuming plant foods that contain certain substances which act similarly to estrogen and helps relieve symptoms of menopause. These compounds are easily found in soybeans and soybean products, beans and whole grains.</p>
<p>We can not fail to mention the use of calcium supplements, which offer invaluable help to prevent or treat bone weakening. However, these products should not be taken lightly, since each person requires constant adjustment and particular number of doses, depending on age and severity of the problem.</p>
<p>It is also important to note that excessive consumption of calcium is associated with increased propensity to develop kidney stones (stones in the kidney) and digestive problems like constipation (difficulty passing stool), bloating and gas. It is therefore recommended that these products are prescribed by a gynecologist or nutritionist, to avoid adverse effects.</p>
<p>On the move<br />
It is now common to speak of the value of physical activity to prevent overweight, circulatory disorders and bone disorders during the climacteric. This is no doubt that there is strong evidence showing that regular exercise is useful for eliminating risk factors.</p>
<p>In principle, it is clear that sports, in conjunction with balanced diet, helps regulate body weight and the presence of sugar and fat in the blood, so that greatly reduces the chance of suffering heart attacks and joint damage knees and hips.</p>
<p>It has also shown that exercise strengthens muscles and bones, forcing the latter to absorb calcium. To make matters worse, improves balance and coordination of movements, thereby reducing the risk of falls and suffer fractures.</p>
<p>If you're wondering what exercise is best, we will say that the activities of overloading, even walking, have a greater positive effect on the bones those exercises where the person does not have to carry their weight, like swimming or cycling.</p>
<p>Finally, it should be noted that exercise stimulates bone only that you work with directly, so that to have optimum results, you must perform activities that require the involvement of different body parts.</p>
<p>Read more on <a href="http://www.himalayahomeremedies.com/homeremedies_menopause.htm">remedies for menopause</a> and <a href="http://www.stherbproducts.com/slimming.htm">how to prevent obesity</a>.</p>5:["$","$4",null,{"fallback":[[["$","link","css:/assets/_layout-BzYdn0f6.css",{"rel":"stylesheet","precedence":"vite-rsc/importer-resources","href":"/assets/_layout-BzYdn0f6.css","data-rsc-css-href":"/assets/_layout-BzYdn0f6.css"}],"$undefined"],["$","div",null,{"className":"flex justify-center items-center p-8","children":["$","div",null,{"className":"animate-spin rounded-full h-8 w-8 border-b-2 border-indigo-600"}]}]],"children":["$","div",null,{"className":"bg-white/95 mt-0.5 py-6 sm:py-12","children":["$","article",null,{"className":"mx-auto w-full max-w-2xl format format-sm sm:format-base lg:format-lg format-blue dark:format-invert","children":[["$","header",null,{"className":"mb-4 lg:mb-6 not-format","children":[["$","h1",null,{"className":"mb-4 text-3xl font-extrabold leading-tight text-gray-900 lg:mb-6 lg:text-4xl dark:text-white","children":"How to Prevent Obesity and Osteoporosis in Menopause"}],["$","address",null,{"className":"flex items-center mb-6 not-italic","children":["$","div",null,{"className":"inline-flex items-center text-sm text-gray-900 dark:text-white","children":[["$","img",null,{"className":"mr-3 w-8 h-8 rounded-full","src":"$7","alt":"Leena"}],["$","a",null,{"href":"/author/leena_73643606409622","rel":"author","className":"font-bold capitalize hover:underline dark:text-white","children":"Leena"}],["$","span",null,{"className":"mx-1 text-md text-gray-400 dark:text-gray-500","children":"·"}],["$","span",null,{"className":"inline-flex items-center ml-1 text-gray-500 dark:text-gray-400","children":"6 min read"}],["$","span",null,{"className":"mx-1 text-md text-gray-400 dark:text-gray-500","children":"·"}],["$","time",null,{"dateTime":"Wed Sep 07 2011","className":"text-gray-500 dark:text-gray-400","children":"Sep 7, 2011"}],[["$","span",null,{"className":"mx-1 text-md text-gray-400 dark:text-gray-500","children":"·"}],["$","a","health-and-beauty",{"href":"/t/health-and-beauty","className":"capitalize text-sm text-gray-500 dark:text-gray-400 hover:text-gray-600","children":"health & beauty"}]]]}]}]]}],["$","div",null,{"className":"lead prose mt-4 text-lg leading-8 text-gray-600","children":["$","div",null,{"dangerouslySetInnerHTML":{"__html":"$8"}}]}],"$L9","$La"]}]}]}]
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