Menopause Nutritional Guidelines to Prevent Bone Weakening and Overweight

Menopause is defined as the permanent cessation of menstruation, and marks the end of reproductive life of women. It is part of the process called menopause or menopausal transition, in which the ovaries stop producing eggs, the body produces less hormones (estrogen and progesterone) and menstrual cycles become less frequent, until it disappears.

Menopause is a natural event that occurs between 45 and 55 years of age. Its common symptoms include:
* Heart pounding or racing.
* Hot flashes
* Cold sweat.
* Redness of the skin.
* Sleep problems (insomnia).

At the end of their reproductive lives, women experience hormonal changes that favor the occurrence of overweight, diabetes, stroke and bone weakness. To avoid these conditions, exercise and balanced diet are allies you can trust.

The last menstruation or menopause is a natural time, but critical in the life of every woman. Occurs between 45 and 55, and starts the menopause, which is defined as the time of completion of cyclical generation of eggs (reproductive cells) and recorded decreased production of hormones (estrogen).

Specifically, these new organic conditions are associated with two fundamental problems:
* Bone loss. Generates weakening of the bones (osteoporosis), spinal deformity and increased risk of fracture.
* Weight gain. It is linked to fat accumulation in arteries (atherosclerosis), myocardial infarction (lack of blood supply to the heart), diabetes (high blood sugar), high blood pressure, breast cancer and joint damage.

However, it is important to note that the occurrence of these conditions can be avoided or delayed with a personalized eating plan that includes an individual, appropriate physical activity and, if necessary, medication.

Nutritional Guidelines
While attention and diet of the woman who lives the climacteric should be supervised by a specialist (gynecologist or dietitian), as only they can determine the patient's ideal weight and ideal amounts of food to eat, there are some principles basic worth knowing.

Let's start with those that help prevent bone weakening of the system:
* It is advisable to drink 2 to 4 servings of dairy a day, as their calcium intake can maintain adequate bone health. One serving equals one cup of milk, 2 cups of yogurt or 80 grams of fresh cheese.
* It is also important to include more foods rich in this mineral, including fish such as sardines or mackerel (with bones) in oil or tomato, clams, spinach, chickpeas, soybeans, broccoli, hazelnut and walnut.
* It is important to improve the intake of vitamin D, because it promotes the binding of calcium in bones. In addition to this nutrient intake in dairy 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.
* Avoid excessive consumption of protein (mainly from meat) and phosphorus, plus it is necessary to stop or reduce consumption of snuff, coffee, black tea, cola and alcohol, which increases the removal of minerals.

However, to prevent overweight problem and ensure adequate nutrition of the body, it should follow the following guidelines:
* Reduce consumption of saturated fats, which abound in them meat, offal, sausages, dairy foods, confectionery industry and others that include coconut or palm oil. These products promote obesity and encourage the formation of fatty plaques in arteries.
* Replace the above items by moderate amounts of vegetable oils (olive and canola oils, mainly), as they provide energy and protect the circulatory system.
* It is strongly recommended to increase consumption to 4 servings of fish a week; it also contains fat that helps the blood stream.
* Do not consume more than 5 eggs a week.
* Include high-fiber foods (vegetables, fruits, vegetables and whole grains), by improving the intestinal transit, help whet the appetite and regulate the amount of fat absorbed during digestion.
* 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).
* It is advisable to eat pasta, rice, potatoes and vegetables for 2 to 4 times per week in moderate portions.
* You have to limit your intake of sugar and salt.
* In case you experience hot flashes (hot flushes), should avoid products that are initiated, such as sauces and marinades, spicy, chili, caffeine and alcohol.
* You need to drink at least 2 liters of water a day (8 glasses).

Another essential step to achieve a healthy lifestyle is learning to read labels of industrial products in order to meet nutritional and caloric value, without forgetting its salt content.

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Relaxation Exercises, So Busy How we Relax Ourselves

Modern life is so hectic that we hardly allow us to devote time to ourselves, and often with unpleasant consequences for the health. Without wanting to go too far and cite serious illnesses associated with the stress of everyday life, we must think only of the nervousness that surrounds us and often forces us to certain externalization or acts such as overeating.

But why not learn to relax the body and mind in times of stress? Techniques to relax the muscles there is a question of using real exercises to relieve tension and stress and start to feel good about ourselves.

In the relaxation exercises we should involve all the muscles of the body, so that gradually the relaxation practices begin to make its effects in every part of the body. The first thing we do choose a quiet place, preferably away from outside noise. Locked you in room, just joking…For example, one may be sitting or lying, it is most convenient for you. If you want to be sure to follow the exercises as best you have to run a full session, according to the following:
* Face: Works the muscles of the face, raising your eyebrows, and then resting. Do it for few minutes to relax the eyes, lips a gentle and relaxed again.
* Neck: Bend your head back to the peak and then returns to the starting position. Bring your head forward, reaching the chin to chest and return to the starting position. Lift and lower your shoulders.
* Shoulders: Bring your shoulder blades back until it almost touched and then relax.
* Abdomen: Contracting the abdominal muscles and then relax.
* Buttocks: Contracting the buttocks and then relax.
* Legs: Contracting the quadriceps, then relax, contract your calf muscles and then relax.
* Feet: Bring the toes forward and then backward, and then stretching.

A full session of relaxation takes at least half an hour, but really worth spending a few minutes to devote only ourselves and our welfare.

Information on Yoga Breathing Exercise for Stress Hypertension Relief by Yog Guru “Swmai Ramdev “

Amenorrhea What is it

Amenorrhea means that a woman of childbearing age not menstruates.

A woman normally menstruates every 23 to 35 days. The cycle is regulated by the brain called the hypothalamus, which also controls body temperature, appetite and blood pressure. The hypothalamus stimulates the pituitary gland (located near the base of the brain) to release two hormones that regulate the female reproductive cycle: luteinizing hormone and follicle-stimulating hormone. These hormones influence the production of the hormones estrogen and progesterone, which are responsible for cyclic changes in the lining (lining) of the uterus, including menstruation. For a woman's cycles are regular, the hypothalamus, pituitary gland, ovaries and uterus must be functioning properly. The anatomy of the neck of the uterus (cervix) and vagina should also be normal to allow the passage of blood.

There are two types of amenorrhea:
The Primary amenorrhea occurs when a woman has had her first menstrual period (menarche) at age 16. This condition, also called "delayed menarche," is most frequently due to delayed puberty, a very common among adolescents is very thin or very athletic. Commonly, these girls are underweight and their bodies have not experienced the normal increase in body fat associated with puberty that drives the onset of menstruation. In other girls, the delay of menses may be due to Turner syndrome, a genetic disorder involving the sex chromosomes, or abnormal female reproductive organs.

The secondary amenorrhea happens when a woman who has menstruated previously not menstruate for three months.

Symptoms
Amenorrhea itself is a symptom. Any associated symptoms depend on the problem caused by the absence of menstrual periods. For example, various forms of hormonal imbalance may cause amenorrhea, as well as excess body and facial hair, acne, decreased voice, altered sex drive, breast milk secretions, weight gain, some or all of these symptoms.

Prevention
In many cases, teens can help prevent primary amenorrhea by a reasonable exercise program and maintaining a normal weight for height and age. Primary amenorrhea caused by anatomic abnormalities of the reproductive tract can not be prevented. To prevent secondary amenorrhea related to diet, excessive exercise or stress, you can follow these steps:
* Eat a low fat diet that meets the recommended daily nutritional requirements.
* Exercise moderately but not excessively, to maintain body weight and muscle tone ideals.
* Find healthy outlets for emotional stress and daily conflicts.
* Balance work, recreation and rest.
* Avoid excessive consumption of alcohol and snuff.

Treatment
It is not necessary to treat primary amenorrhea caused by late puberty and disappears alone. In the case of primary amenorrhea caused by certain genetic abnormalities (hereditary), treatment depends on the problem. For example, if a genetic defect prevents the ovaries of a young working properly, ovarian hormones may be prescribed complementary to the young develop normal secondary sexual characteristics (breast development, pubic hair) and to prevent osteoporosis (bone-thinning disease), which can be caused by low estrogen levels. If the cause of amenorrhea is a structural problem, for example if the vagina has an unusual shape or has an opening, it is usually necessary to perform surgery.

If you have secondary amenorrhea due to menopause or a hysterectomy, your doctor will prescribe medication to prevent osteoporosis and other complications of low estrogen levels. In the case of other forms of secondary amenorrhea, the type of treatment depends on the cause:
* Stress: If emotional stress is the problem, your doctor may recommend that you enroll in a course to learn to handle it.
* Obesity: If obesity is the trigger for this condition, your doctor will advise a diet and exercise program to help you lose weight and improve your overall fitness.
* Excessive physical training: if the intensity of training is interrupting your menstrual cycle, your doctor will recommend a more moderate program. This will help normal menstruation begins again. Also reduce the risk of developing other conditions related to low estrogen levels, such as osteoporosis, heart disease, infertility and thinning of the tissues lining the vagina.
* Hormonal imbalance: If altered hormone levels are preventing ovulation (release of an egg from the ovary), it is likely that your doctor may prescribe supplemental hormones.
* Tumors or cysts in the ovaries, uterus or pituitary gland: If the causes of amenorrhea are cysts or tumors, treatment depends on the type and location. Sometimes surgery is needed.

Read more how to cure vaginal odor and irregular menstruation treatment. And more info about vaginal infection treatment.