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It’s inevitable for all women, and causes many changes. Triggered by low levels of the female hormone oestrogen, menopause symptoms range from mental (sadness, depression) to physical (chronic back pain, stiffness, insomnia, irregularity, poor circulation, weak muscles, shortness of breath, and loss of bone mass). Although it cannot be prevented, some of its negative effects can be minimized with exercise and relaxation techniques. Exercise can do a lot more than we could ever imagine. For starters, a minimum of four 30-minute exercise sessions each week will help to keep a women’s body to produce a little oestrogen by stimulating the adrenal glands to convert the male hormone androstenedione into oestrogen. When continued over several months, exercise helps build stronger bones and lowers the risk of osteoporosis as compared with non-exercisers. Although every woman is different, most women lose upwards of 25 percent of bone mass by the age of 65. This is accompanied by reduced muscle strength and flexibility, making the body less adaptive and more prone to injuries. In fact, scientists have proved that bone loss begins around the age of 35, proceeds slowly up to the menopause, and then accelerates during the five to seven years after the menopause, when oestrogen levels are low. THE IMPORTANCE OF REGULAR EXERCISE A reduced risk of heart disease - The risk of heart disease increases for women after menopause due to a deficiency of oestrogen, which has a protective effect on the heart. A lower chance of developing diabetes mellitus - Blood sugar imbalance is likely after menopause. Maintenance of muscle tone and strength - To safeguard against the loss of muscle mass post menopause. WHICH TYPE OF EXERCISE IS BEST? The type of exercise that you take obviously depends largely on resources, how much time you have to devote to exercise and your own personal preference. One can choose from a gym, fitness classes, sports centers and local YMCAs. For those who would rather exercise at home, there are many excellent exercise videos another publications on the market. Studies show that women performing aerobic activity or muscle-strength training reduced mortality from cardio vascular disease and cancer. Activities like walking, cycling swimming and rowing work well. DEEP MUSCLE RELAXATION Try yoga, meditation, deep breathing, peaceful environments. This simple exercise can be very useful - Find a peaceful place. Lie on your back, or sit in a comfortable chair, and close your eyes. Tense your right hand (or left, if your are left-handed), then let it go loose. Imagine it feels heavy and warm. Repeat with your right forearm, upper arm and shoulder, then move on to the right foot, lower leg, upper leg. Now do exactly the same thing with the left side of your body. By the time you have finished, your hands, arms and legs should feel heavy, relaxed and warm. For more information about these exercises and to get free full color exercise routines, diet plans and grocery lists, visit “http://www.best-weight-loss-programs.net/” Best Weight Loss Programs and “http://www.toningforwomen.com/” Toning For Women. You can train with Nitin at the Phone Fitness Trainer website -
Menopause is a change that any woman would undergo whether she likes it or not. A woman can be considered menopause when her period ceases. There are changes that occur in the womans body during menopause, like lesser production of hormones like estrogen and progesterone. Women are considered menopause when their menstruation stops for a period of 12 months in a row, the usual age for women to menopause are ages 45 and 55 years old. Different women experience different symptoms during menopause on the other hand some women may not feel any symptoms at all. The usual symptoms accompanying a menopause are as follows: changes in the period, hot flushes, night sweats as well as sleeping problems that leads to stress and vaginal changes wherein the vagina may become dry and thin thus making sex rather painful. Still other women experience thinning of the bones that leads to loss of height and osteoporosis. There are ways on how to lessen the effect of menopausal changes like taking hormones or hormonal pills. These hormones or hormonal pills can reduce hot flushes, treat vaginal dryness as well as slows down bone deterioration. However, before taking any hormones or hormonal pills, women should try to visit their doctors first for a complete checkup in order to get the right kind of hormones or hormonal pills that would best suit them. Like any medicine, hormones or hormonal pills have risks and benefits. Hormones or hormonal pills are not advisable for women who are pregnant, have problems with vaginal bleeding, have cancers, have or had a stroke or heart attack in the past year, have blood clots and have liver disease. The use of hormones or hormonal pills is part of a hormone therapy for women who are undergoing menopause. In addition, hormone therapy is also termed as hormone replacement therapy (HRT). Hormone therapy for menopausal women reduces the effect of menopause in women. Hormone therapy is considered to be one of the most effective relief for various menopausal symptoms. Hormones also reduces the chance for women to have osteoporosis. Aside from that, hormone therapy able women to have an active sex life since it help in the production of vaginal lubrication. The most common hormones given to women who are undergoing menopause are estrogen or estrogen with progestin which is another hormone. Hormones or hormonal pills should be taken at the lowest dose as possible and as much as possible to be taken only for a short period. About the author: For additional information and comments about the article, you may log on to http:/discountmedicalsupplycompany.com BREAST CANCERKhloe PenelopeBreast cancer occurs when cells in the breast begin to grow out of control enabling them to invade nearby tissues or spread throughout the body. Collections of these out of control tissues are called tumors. However, not all breast tumors are considered cancerous since certain types of large cells just cannot be spread or threaten a persons life and this kind of tumor is called benign tumor. On the other hand, the tumors that can spread all throughout the body or invade nearby tissues are considered cancerous cells and are malignant. Cancer cells usually comes from either ducts or glands in the breast that is why it may take months or even years for a tumor to be notice in the breast. Breast tumors are screened with the use of mammograms that are rather accurate in screening tumor or cancer cells. Women are much prone to develop breast cancer that men. Only 1% to 2% of men have been known to have cases of breast cancer. The early onset of menstruation in women at the age of 12 increases the risk for a breast cancer on the other hand an early menopausal period may reduce the risk of breast cancer. The risk for women to have breast cancer increases with age in fact a study shows that women over 50 are more likely to develop breast cancer. Nevertheless, the incidence of breast cancer among younger women is also increasing in an alarming rate that is why more women of ages 20s to 30s have subjected themselves to be diagnosed. Breast cancer is not only acquired but also can be inherited. For women who have genetic mutation such as BRCA1 or BRCA2 has an 80% risk of developing breast cancer. Women who have first-degree relative diagnosed to have breast cancer increase their risk of also acquiring breast cancer. Moreover, women with first-degree relative that are diagnosed to have breast cancer before menopause increase the risk for them in acquiring breast cancer. Some factors contribute to the occurrence of breast cancer and these are as follows: smoking, alcohol and radiation exposure. Women who are smoking will increase their chances to have breast cancer. Aside from that, high intakes of alcohol have been found to be a source of breast cancer. Radiation exposure is another factor that contributes to breast cancer. Studies have shown that women as well as children who have undergone high-dose radiation therapy have a much higher chance of having breast cancer. About the author: For additional information and suggestion about the article you may log on to http:/discountmedicalsupplycompany.com NATURAL APPROACH TO MENOPAUSEkhloe PenelopeMenopause may cause women to feel some hormonal changes in their body since their estrogen levels decline. The sudden change in hormones may result in any of the following symptoms: hot flushes, depression, irritability, mood swings, irregular menses, disturbed sleep patterns, night sweats, decreased sexual desire, vaginal dryness and nausea. Many women are reluctant when it comes to the notion of menopause. It is of great importance that women should have a positive outlook when it comes to menopause in order to successfully cope up with the changes that goes with it. Women should try to see that menopause is simply a new phase in their life that they have to go through. Aside from that, women should try to see menopause as an opportunity to see life in a new perspective wherein menopause is a means of renewing oneself with emphasis on prevention as well as maintaining quality way of life. During menopause period, it is very important for women to have the proper nutrition since it is fundamental for a healthy living. Proper nutrition entails regular consumption of fruits, vegetables, beans as well as healthy oils such fish oils. Sweets, animal fats and caffeine should be minimized or if possible avoided. There are food groups that provides excellent hormonal support such as soy products that are known to contain phytoestrogens that act like estrogen in the body but to a lesser degree. There have been studies conducted to know and understand the effects of phytoestrogens in women who are undergoing menopause and according to the results of the study am average of 40 to 80 mg per day of soy products may actually reduce hot flushes, vaginal dryness and also reduces cholesterol. Aside from a healthy diet, it is also important for women who are undergoing the menopausal stage to have a regular exercise that can help them in preventing heart related diseases. Most menopausal women are at a risk for having heart disease since estrogen in menopausal women diminishes thus lowering their defense against bad cholesterol. Herbal medicines were found to have great effects in lowering down the effect of menopausal symptoms to women. Studies have found that the herb black cohosh (cimicifuga racemosa) is excellent in relieving perimenopausal symptoms that includes depression and hot flushes. Aside from herb black cohosh, there are still some other herbs that were found to have significant effect in reducing menopausal symptoms and these are as follows: red clover, chasteberry and dong quai. Again, before using or drinking herbal medicines it is a good idea to have a complete checkup first and to seek doctors advice. About the author: Khloe Penelope Cruise simply love to read books and write poems.

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