Do you have irregular periods? Are you suffering from joint aches as you are nearing menopause? Well, if you can relate to any of the above situations reading this post is a good idea.
Women undergo many changes in their body during their lifetime – from menstruation to pregnancy to menopause. They experience various health issues at different stages of life. Is there any health checklist or diet plan that can help women sail through the stages without any major health scare? Yes, there is! The article tells you about various health issues you may face and how to rule them out by undergoing preventive tests and consuming a nutritious diet. Want to know more? Read on!
Common Health Problems:
1. Irregular Periods:
Age: 25-33 years
One of the most common reasons for irregular period is Polycystic Ovarian Syndrome. It occurs when there is a sudden change in the hormonal levels in your body. Usually, the increase in the male hormones triggers abnormal ovulation and leads to irregular or absent periods. Some may experience excessively heavy bleeding during periods too.
What Should You Do?
So what is the solution to this problem? Simple! Eat a healthy diet. Have more fruits and veggies, legumes and low carbs. You should also add low-fat dairy to your meals. Remember to exercise three to four times a week. That should help too! If your menstruation cycle continues to remain irregular consult a gynaecologist.
2. Mood Swings:
Age: Women across all age groups suffer from mood swings. 40% women experience PMS symptoms every month and mood swings happen to be one of them.
It is a side-effect of hormonal fluctuations again. It can occur during menopause or pregnancy too. If there are disruptions in the metabolism of calcium during your periods, mood swings will affect you for sure!
What Should You Do?
According to a German study, Chasteberry or Monk’s Pepper may help alleviate mood swings within a period of three months. However, following a good diet plan and eating three servings of dairy products per day should also help.
3. Overweight Or Obesity:
Age: Women across all age groups.
The right way in which you can keep a tab on your weight is by simply using a BMI calculator.
What Should You Do?
Speak to an expert or a nutritionist in order to get a new diet plan. Follow an exercise routine.
4. High Blood Pressure:
Age: After 40 years
High blood pressure can lead to strokes, kidney-related complications, eye problems, heart failures, etc.
What Should You Do?
Make sure you check your blood pressure every two years.
5. Osteoporosis:
Age: After 60 years
Talk to your health team about the risk of bone injuries and fractures.
What Should You Do?
DEXA scan is quite common. You should go for this test once you reach your 60s. It will help you find out the status of your bone health and diagnose osteoporosis or bone thinning. Ask your doctor and start calcium supplements.
6. STDs:
Age: 20-30 years
STDs can make it very difficult for you to conceive. It can also affect your child’s health.
What Should You Do?
If you are sexually active, then tests for STDs are a must for you. Chlamydia has become very common among young women these days. Speak to your health team about ways to prevent it.
Foods You Should Eat:
1. Eggs:
Eggs are not just your favourite breakfast dish but also a storehouse of protein. Eggs boost good cholesterol and prevent heart attacks, heart failures and other cardiovascular diseases. Women who eat six eggs a week are less prone to breast cancer by 44% (1).
2. Fresh Fruits And Vegetables:
A diet full of fresh fruits and vegetables is a must for all women. They help you lose weight, boost metabolism, prevent flatulence and constipation (2). Munching on a fruit or a plate of salad helps satiate your sudden hunger pangs and keep unnecessary pounds away.
3. Milk:
While trying to fight symptoms of menopause, it would be foolish to miss out on milk. It increases your regular intake of Vitamin D and Calcium and boosts the breakdown of fat cells. Milk will protect your bones and teeth. It will also keep diseases such as arthritis and osteoporosis at bay. You can reduce the risk of osteoporosis if you make it a point to consume 1,500 mg of calcium per day (3). Other sources of calcium are yogurt, cheese, tofu and broccoli.
4. Whole Grains:
Whole grains are also something you should eat while trying to handle menopause. You can include brown rice, whole wheat bread, chapattis, oats, etc. in your diet. Whole grains are rich in dietary fiber. In fact, adult women need around 21 grams of fibre per day (4).
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