Women’s health at the different stages of life

Women’s Health

It’s normal to occur changes in a woman’s body that influence her general health and well-being, affecting the body’s normal functioning:

• During the menstrual cycle: a woman’s breasts may become more sensitive, she may have increased appetite, headaches, bloating and irritability
• During menopause: women may suffer from hot flashes, reduction of sexual desire and irritability. During this phase, the production of estrogen also decreases, affecting the reproductive system and brain, bone, heart and muscle health, etc.

Estrogen is a female hormone responsible for reproduction and for providing the main feminine characteristics and influences various tissues in a woman’s body.

• Post-menopause: women may have a decreased libido, weight gain (which comes with age as lean muscle mass loss increases), decreased bone mass, increase in blood pressure and a weakened immune system

Our tips can help minimize the effects of these changes:

• Eat a balanced diet
• Practice physical exercise
• Take supplements to stay balanced during these changes

Nutrition

Depending on the phase of life where you find yourself, it’s possible that you’ll have to take some dietary precautions specifically to help fight some of the problems that arise because of these changes.

Foods to alleviate symptoms during the Pre-menstrual and Menstrual period

• Eat foods with a diuretic effect: they help to fight liquid retention

Examples: asparagus, pineapple, garlic, watermelon and cucumber.

• Eat foods rich in potassium: they regulate sodium levels in the body, helping to avoid liquid retention

Examples: banana, avocado, beans and mushrooms.

• Reduce the consumption of salt: it increases sodium levels in the body as well as liquid retention
• Increase liquid intake: it will increase urination, reducing bloating
• Eat foods that make you full: this will help decrease your appetite

Examples: whole foods, foods rich in fibers (grains, nuts, fruits and vegetables) or foods rich in protein (fish, eggs, meat or dairy products).

• Eat foods that help increase serotonin, a neurotransmitter responsible for mood regulation

Examples: chocolate, bananas, kiwis, foods rich in L-tryptophan such as turkey, chicken, eggs, cheese, beans, oats and seafood.

Foods to alleviate symptoms of Menopause and Post-menopause

Eat foods:

• Rich in calcium, such as dairy products: they help strengthen bones
• Rich in vitamin D: they help strengthen bones and the immune system. Fish oil and eggs are good options
• Rich in magnesium: they’re important for bone health and to maintain normal muscle function

Examples: spinach, pumpkin seeds, figs and bananas.

• That reduce blood pressure

Examples: beets, garlic or foods rich in omega 3 such as salmon.

• That are filling to avoid weight gain: whole foods that are rich in fiber and protein
• Rich in isoflavones (they have a structure similar to estrogen, helping to reduce symptoms of menopause). The most common source is soy

Tip: Reduce your salt consumption; it’s responsible for blood pressure increase.

Physical exercise

Exercise can help in different phases of a woman’s life.

Pre-menstrual period

• Exercises that help activate blood circulation to reduce bloating

Examples: cardiovascular endurance exercises which also help reduce stress and improve mood. Running, cycling or swimming are good options.

During Menopause and Post-Menopause

• Weight lifting and cardio
• Exercises that help improve coordination and flexibility

Examples: weight lifting, walking/running, hydro-aerobics/swimming, yoga, dance and Pilates

Exercise will help reduce stress and lower blood pressure as well as improve bone health. In addition, it will also help improve sexual performance since it will improve endurance, making the body more attractive and improving self-esteem.

The best supplements

Diuretics

Activate the kidneys to increase the production of urine and reduce liquid retention, decreasing bloating.

Soy Isoflavones

Soy isoflavones are directly linked to alleviating the symptoms of menopause and PMS. They can help to:

• Naturally reduce hot flashes
• Reduce night sweats
• Improve cardiovascular function
• Improve bone health

Omega 3

It’s an essential oil with an antioxidant effect that’s important for improving cardiovascular function, balancing blood pressure, improving joint health and mobility.

Multivitamins

They support hormone production, contribute to a balanced immune system, increase energy and improve bone health.

A woman’s health is quite complex, but here are some tips that can help improve your quality of life during some of these phases.