Menopause Ironman Triathlon



Many women who exercise can experience less symptoms of the menopause. Keeping active helps a healthy heart which is now less protected during and after menopause. Building strong bones can prevent osteoporosis, so taking 1,300 to 1,500 mg of calcium with a healthy balanced diet and exercise is beneficial. The Menopause usually starts between 41 & 52 years of age.

NUTRITION.A combination of exercise and balanced nutrition low in fat and avoiding high cholesterol foods will help with good bone density, keep to your ideal weight and reduce the risk of cardiovascular disease.

ALCOHOL - also prevents calcium being absorbed.

BONE DENSITY -To avoid thinning of the bones avoid a common mistake when eating calcium rich foods with the following that stop calcium being absorbed parsley, spinach and tea.

CAFFEINE – reduces can stop calcium absorption.

CALCIUM – combine calcium rich foods, exercise and strength training helps delay bones becoming thinner. In some cases denser bones have resulted from improved calcium foods and training. Calcium rich foods include cheese, milk, Soya milk, tofu, yoghurt Chinese cabbage, chicory and greens. Please note that the body finds it much easier to absorb calcium from dairy products compared to vegetables.

CHOLESTEROL – have your levels checked.

FAT – keep your fat intake down especially saturated fat.

MEAT – Eating more than your daily recommended daily allowance of protein has been shown to increase calcium loss.

SODIUM – Salt intake has been linked to calcium loss.

Menopause Symptoms

SYMPTOMS OF MENOPAUSE
Most often experienced symptoms.
Anxiety & feeling insecure.
Apprehensive.
Hot Flushes may occur for 10 years after last period.
Irritability.
Mood Swings.
Tears for no apparent reason.
Problems sleeping.
Night sweating.
Dry vagina.Periods –Irregular lighter or heavier.
Poor memory or forgetfulness.
Unable to concentrate, mental confusion and disorientation.
Weight gain especially around the thighs and waist.

Other signs of menopause.
Itchy Skin.
Loss of Libido.
Indigestion, gas pain.
Nausea sickness.
Bloated feeling.
Depression often from the sadness from the loss of fertility.
Breast tenderness. More headaches.
Change in body odour.
Increase in allergies.
Hair loss or extra hair gain.
Burning tongue. Incontinence.
Bruising more easily.
Joint muscle and tendon aches.
Osteoporosis can occur after 2-3 years.
Tingling at the extremities.
Gum bleeding.
Finger nails become softer crack more easily.
*******The above list is symptoms that can occur during menopause.
****** Do not expect to have all of the above happen to you.
Women who have their ovaries removed can also experience some of the above signs.