• Exercise keeps your joints moving and keeps the muscles around your joints strong. This helps in the prevention of arthritis.
• Exercise will help to maintain regular bowel function, a common problem as people become older.
• Exercise will improve a woman’s overall health and fitness by controlling weight, making the heart stronger and retaining a sense of well-being and alertness. personal care,patient health care,monepause product,and security produce

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Exercise Helps Prevent Osteoporosis

Osteoporosis is a decrease in bone mineral density. Weight-bearing exercises are essential in preventing osteoporosis. These exercises cause weight to be placed on the bones, especially the hips, legs and spine. The weight placed on the bone helps slow deterioration of the bone.

Good Exercises for Post-Menopausal Women

• Experts agree that walking is the best form of exercise for post-menopausal women. It can be done anywhere, at anytime and promotes social interaction. Donald E. Waite, D.O., MPH, professor emeritus, Department of Family Medicine, Michigan State University, East Lansing, Mich., suggests that people walk in shopping malls. Shopping malls are extremely safe, plus you don’t need to worry about the weather, he says.
• Light weight training will help build muscle mass and keep muscles tone.
• Low-impact aerobics is great for increasing heart and respiratory rates, which helps keep vital organs healthy.
• General activity is also urged. Older women should go outside and wash the car or work in the garden.

Exercise should be done daily for at least 30 minutes. If not, then at least three times a week. “Any activity is better than no activity,” says Waite.

Other Preventive Measures

Exercise does not work alone. Post-menopausal women need to do the following to insure proper health:

• Have a calcium intake of at least 1,500 milligrams a day to help build strong bones.
• Limit daily fat and cholesterol intake to help prevent cardiovascular disease.
• Maintain a normal body weight for their height.
• Do not smoke. Smoking increases the chance for cardiovascular disease and osteoporosis.

Suggestions for post-menopausal women and exercise

• Women should consult their doctor when starting a new exercise program. He or she can evaluate their medical history and help set up an exercise program.
• Women should pick an exact date of when they would like to start exercising and stick to it.
• Women should ask a friend or family member to join them in their exercise program.
• Women should drink six to eight glasses of water a day. If exercising in a hot environment, drink 10 to 12 glasses a day.
• Women should monitor their calorie intake.
• In the event of uncommon pain or discomfort in any joint, muscle or tendon, women should stop and consult their doctor.
• Women should not exercise right before bed – it may cause trouble with sleeping.
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A woman has reached menopause when she has not had a period for one year. Changes and symptoms can start several years earlier. They include

• A change in periods – shorter or longer, lighter or heavier, with more or less time in between
• Hot flashes and/or night sweats
• Trouble sleeping
• Vaginal dryness
• Mood swings
• Trouble focusing
• Less hair on head, more on face

Menopause is not a disorder. Most women do not need treatment for it. However, if symptoms are severe, medicines may help. After menopause, women are more vulnerable to and. Exercise and eating right can help keep women healthy as they age.

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The unfortunate truth is that when many women hit the menopause they put on weight more easily, especially around their midriffs. Suddenly, trying to control or remove this excess fat is much more difficult. Often it is in the perimenopause that fluctuations in weight start developing, an increase of one pound per year is not uncommon.

During this point in time the normal areas of fat deposition seem to transfer from your hips and thighs to your abdomen.

Reasons for this increase in weight abound. In general you require less calories as you age, your body having stopped growth, now just requiring maintenance nutrients.

Weight gain has been seen to potentially lead to serious health problems like cholesterol build-up, increased blood pressure and insulin resistance, type 2 diabetes, heart attacks and strokes, or maybe breast cancer. Weight loss, even if small, really can reduce the risk of such ailments and so is very important.

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A subscription to a local gym will definitely help. Try to increase the time you spend doing physical actions you enjoy, e.g. gardening or going for a walk. Increase this basic small level of exercise slowly but surely, at the right pace. Eventually you should find yourself in the midst of a full on work out burning loads of calories every day.

What is also important is that you should try to eat less calories than you can burn, every day. Limit fat to 25-30% of your daily energy intake. As you progress into your 40′s on average you will require 200 less calories per day. Eating only when you are hungry is a very useful tactic.

Being able to plan what you eat more sensibly whilst still offering your self a variety of choices is key here. At the very least you must ensure you are consuming the minimum quantity of nutrients (fats, carbohydrates, proteins, vitamins and minerals) required to be healthy.

The great thing about a well thought out exercise program is that is has a far wider list of benefits (e.g. increased fitness, self esteem and bone strength) than simply the loss of excess pounds.

When seeking to create a weight loss plan use a realistic program, one that you believe you can follow continuously. Try to ensure support is available to help keep you focused. This can take the form of encouragement from friends and family, nutritionists or gym instructors, amongst other less obvious but nevertheless influential factors.

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If possible, start a weight control program as early as possible, you’ll be healthier and leaner for longer.

Women face many challenges physically and emotionally as they begin to experience the transition known as menopause. On top of the natural symptoms associated with aging, the hormonal imbalance caused by menopause can wreak havoc on their lives. Headaches, hot flashes, and anxiety are just a few of the discomforting symptoms that can occur. As if this wasn’t enough to exhaust anyone, there is the added stress of insomnia.

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Menopause symptoms often seem to feed into each other, and this can definitely be the case with menopause insomnia. While it is true that insomnia may occur independently of other symptoms, chances are it is either the result or a contributing factor to other physical or mental discomforts.

Chills often follow hot flashes and their night time version, night sweats. The entire experience may last for a few seconds, several minutes, or in some cases up to an hour. They can occur any time, and there is no limit to the number of hot flashes a woman may experience in any amount of time.

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What Causes Hot Flashes?

Hot flashes are just one of many possible responses to decreasing levels of estrogen within the body that occurs during menopause. The decrease in estrogen causes the hypothalamus to malfunction. The hypothalamus is the part of the brain which controls body temperature among other things. Exactly why diminishing levels of estrogen affect the hypothalamus is unclear, but the body’s response to the malfunction are all too clear.

During a hot flash, the body’s heat releasing mechanisms respond to the hypothalamus registering too high a body temperature. Sweating, a faster heart beat and increased circulation results as the body attempts to cool itself down. Skin temperature can increase by as much as six degrees during a hot flash, and the subsequent drop in temperature can be equally discomforting.

Do All Women Experience Hot Flashes?

The majority of women – an estimated 85% of women in the U.S. – do experience some form of hot flashes prior to and following the onset of menopause. Only 10 to 15% experience severe hot flashes for prolonged periods of time.

Several factors may influence the occurrence, intensity and duration of hot flashes. Women who experience a fast transition through menopause are likely to experience more intense hot flashes. Surgical or medically induced menopause also tends to increase the severity of hot flashes. Breast cancer also may be associated with more intense and severe hot flashes. Smokers may experience more intense hot flashes, while heavy set women may experience less severe ones.

What Treatments are Available?

Many treatment options are available for women seeking relief from hot flashes. Lifestyle and dietary adjustments and alternative therapies effectively alleviate menopause hot flashes for the majority of women.

In more severe or stubborn cases, HRT is another treatment option, although it should be used with caution due to its association with health risks. Women should consult with their doctors before trying any treatment for hot flashes, including natural or alternative therapy approaches.http://www.liveonnetwork.com
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