Expert shares tips to ensure optimal health during menopause

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Menopause is a natural process that women usually experience in their late 40's. In menopause, women do not experience periods or menstrual cycles for more than 12-14 months. This hormonal shift causes a physical and psychological impact on a woman's health and body. It is essential to make certain lifestyle modifications to improve heart health and overall well-being.

Dr Nitin Gupte, Gynaecologist, Apollo Spectra Pune lists down important measures for menopausal women for a healthy life

Engage in physical activities: Women are advised to engage in light physical activities to maintain their mobility throughout the day. This can be achieved by doing yoga, light cardio, swimming, cycling, or breathing exercises to keep your heart health in control. They can gradually start by going for morning walks, as morning walks not only refresh mood but also help maintain heart health during menopause. Exercising regularly can help lower your blood pressure and improve blood flow which in turn can keep various heart problems such as heart attacks at bay.

Eat well-balanced meals: It is important to eat nutritious food while going through the transition of menopause. A well-balanced diet helps maintain your heart health and overall well-being. Fresh fruits and vegetables, proteins, and omega-3 fatty acids are vital for your heart. Nuts like walnuts, pistachios, and almonds are good sources of omega-3 fatty acids which help regulate irregular heartbeat and prevent the risk of stroke.

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Follow a structured sleep schedule: Difficulty in maintaining a sleep schedule can increase your risk of heart-related issues like stroke or hypertension. Hence, get at least seven to eight hours of quality sleep. Fulfilling your body's sleep requirement has great health benefits such as helping refresh your mood, maintaining a stronger immune system, clearer thinking, and lower risk of cardiovascular diseases.

Manage stress: Menopause can cause psychological and physiological changes in the body which may increase your stress levels. Stress can have a serious impact on your heart and overall well-being. It is important to maintain and adopt stress-relieving techniques like deep breathing exercises, yoga, meditation, or engaging in hobbies that calm you. Managing stress helps prevent high blood pressure and strengthen your heart muscles.

Maintain your weight: Focus on eating well-balanced meals, avoid binge eating, practice portion control, and eat at odd hours to avoid weight gain that is associated with a higher risk of cardiovascular disease.

Regular health check-ups: Regular health check-ups provide you with valuable insights necessary to monitor your overall health, especially your heart health. Consult doctors or experts to discuss any health-related concerns, symptoms, or unusual changes that occur during menopause. Regular check-ups and cardiac screening aid in the early detection of heart problems and ensure timely intervention.

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Disclaimer: This information does not replace professional medical advice. Consult a qualified specialist or your physician for personalised guidance.