6 essential fitness tips to own your Menopause symptoms || Dunnebells

Menopause is an important event in every woman’s life. Your body goes through numerous changes during menopause. You may feel like your body stores fat in new places. Some women experience mood swings and extreme fluctuations in energy levels. Your hormones don’t want to be your friend anymore and it can be a lonely, confusing time. Most of these changes during menopause are unfortunately rather unpleasant and bring great discomfort. Thankfully, there are a few things you can do to get a handle on your menopause symptoms during weight loss programs.

Here are 6 essential fitness tips to own your menopause symptoms:

1. CONSUME MORE SOY PRODUCTS TO REDUCE MENOPAUSE SYMPTOMS

A healthy diet is an essential part of beating the terrors of menopause. For this, I recommend putting some attention on trying to include soy products in your quick weight loss diet plan as they contain high levels of phytoestrogen. This is a plant-based chemical substitute for the hormone estrogen your body generally produces. However, during menopause, all your body hormones are way off balance. So, consuming soy products can help you bring your estrogen levels back to normal. Soy-milk, as an alternative to regular milk, is one way to incorporate soy products into your diet. You can also opt for soya chunks or tofu instead of chicken to increase the amounts of soy in your fat loss diet plan for female. 

2. INCREASE YOUR BONE HEALTH TO HANDLE MENOPAUSE SYMPTOMS

As you go through menopause, your bones get weaker, and you become even more susceptible to osteoporosis. Osteoporosis is a medical condition where your bones get weaker, becoming brittle and fragile. This happens due to the deficiency of calcium and vitamin D. So, especially during menopause it will be important for you to monitor your calcium intake and make sure your bones are getting enough attention. However, calcium is not the only culprit here; magnesium is just as essential. It enables the body to absorb calcium more readily. So, make sure keto diet during best online fitness programs is also rich in calcium and magnesium to increase your bone health and improve your menopause symptoms.

3. MOVE YOUR BODY TO OWN YOUR MENOPAUSE SYMPTOMS

You have probably heard this a lot, even before menopause. Exercising is the best way to improve nearly every aspect of your life right? It couldn’t be more true during menopause. Weight Loss Exercise will be the best habit to form during this time. Not only does it help you get in better shape, but it also reduces your menopause symptoms. Regular weight loss exercise (2-3 times per week) can reduce night sweats, hot flashes, and even help balance your hormone levels. 

4. HIRE A COACH TO HELP YOU THROUGH MENOPAUSE

Your menopause symptoms may be too severe for you to handle on your own. Sometimes, having a safe space to talk about what is going on and have someone understand you can be all that you need. Other ties, professional fitness and nutrition coach help may be required as some symptoms require prescription drugs. I recommend hiring someone (personal fitness trainer) to help you through menopause to make this process easier and more comfortable. 

5. STRENGTH TRAIN TO OVERCOME MENOPAUSE SYMPTOMS

All forms of weight loss exercise are essential to improve the symptoms of menopause. However, as discussed earlier, a woman's body becomes more susceptible to osteoporosis after menopause. Strength training helps improve bone strength, builds muscles, and it also burns unwanted fat. Strength training during weight loss programs will be beneficial to burn the fat that is probably clinging onto your hips and thighs that has never been there before. Strength training, when done correctly also improves metabolism and has proven to be highly effective when trying to overcome menopause symptoms.

6. KEEP A FOOD SYMPTOM DIARY TO HELP YOU THROUGH MENOPAUSE

Going through menopause can do crazy things to our tastebuds and reactions with food. I recommend keeping a food journal and start to take notice of some food habits as you go through menopause. Write down what you may help you keep track of your food habits during your menopausal years. A diet rich in whole-foods, fruits, vegetables, high-quality protein and dairy products may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help to reduce those symptoms and crazy food cravings happening during menopause.

HOW DOES MENOPAUSE IMPACT YOUR MOOD?

Nearly every single woman going through menopause will notice mood swing. This is linked to the levels of your estrogen hormone dropping. When these levels drop, you can experience fatigue, irritability, difficulty concentrating and extreme mood swings. Before turning straight to medication, explore a more natural option of talking to someone like a fitness and nutrition coach or a good friend about what is going on.

CAN MENOPAUSE CAUSE LOWER BACK PAIN?

YES! During menopause, you may notice you have put on a little bit of extra weight, especially in your midsection which can cause strain and extra tension on your lower back causing pain. Some easy solutions would be to take regular warm baths, stretch and consider taking a yoga class once per week.

WHAT SUPPLEMENTS TO TAKE DURING MENOPAUSE?

Before adding in a cabinet of supplements to your house to take during menopause, consider starting some physical activity, doing some things to manage stress differently, focus on sleep and avoiding highly processed foods. You can get a number of the key vitamins from this list below:

• Fruits

• Vegetables

• Whole grains

• Healthy fats

• Seafood

• Nuts

• Seeds

After trying some of these things, if you still have concerns and want to supplement I recommend talking to your doctor about your menopause concerns. They can help you decide if taking vitamins for menopause may benefit you.

Menopause doesn’t have to be so horrible. With the 6 essential fitness tips to help you own your menopause symptoms, I hope is that your process will be smooth and enjoyable.

Be sure to join this free group BE THE FIRE FITNESS FAM full of menopause advice, and one of the best supportive communities in the fitness space going around!