Strengthen bones and boost mood.
Menopause is the most common cause of osteoporosis due to fluctuating and declining estrogen levels, which accelerate bone loss. Incorporate gymnastic exercises like squats and swimming into your routine. Physical activity also promotes endorphin production, which can enhance your mood.
Make your bedroom more sleep-friendly.
A cool, quiet and dark room is ideal for full sleep. If you experience night sweats or hot flashes due to hormonal changes, ensure your bedroom is cool. Quality sleep is crucial during hormonal transitions. To improve sleep and reduce other symptoms of menopause, it is also recommended to use specialized patches (for example Climara) and take medications (for example Progynova, Premarin).
Include more antioxidants to your diet.
Consuming food rich in antioxidants (such as fresh fruit, vegetables, soy products and green tea) helps reduce oxidative stress during menopause and may slow down aging. Seaweed is also a good source of antioxidants, fiber, vitamins A and C and various minerals. Fiber helps balance cholesterol levels and aids in detoxifying the body.
Moisturize the skin of the face.
Skin care after age 50 can be challenging, as hormonal changes may lead to dryness and loss of skin elasticity. Use skin care products suited to your skin type (like cleansing gels, makeup removers and foaming cleansers). Prefer cosmetics with natural ingredients, which can improve the condition of your skin as they do not contain harmful synthetic additives. Apply a moisturizer every morning and throughout the day when your skin feels dry. A moisturizer with hyaluronic acid can be especially beneficial. Also, remember to hydrate the skin around your eyes.
Studies have shown that women’s skin loses about 30% of its collagen during the first five years of menopause. After this period, the decrease occurs more gradually. Over the next 20 years, women lose about 2% of their collagen annually. This reduction in collagen affects skin elasticity, leading to more noticeable wrinkles. To replenish collagen levels, it is recommended consuming it in the form of dietary supplements.
Set aside time for meditation.
Meditation positively impacts the respiratory system and reduces stress hormone levels. Performing breathing exercises several times a day can help reduce the number of hot flashes that occur throughout the day. For effective breathing practice, follow these guidelines:
- sit comfortably in a chair, lie on a bed or on a yoga mat;
- place one hand on your abdomen and exhale fully through your mouth;
- if possible, close your eyes and inhale slowly and deeply through your nose. Feel your hand rise with your abdomen and imagine the air filling your body;
- as you breathe out, try to empty your lungs completely and imagine the air leaving your body;
- during the exhalation, relax all of your muscles;
- repeat this exercise 5-10 times.