With passing years, it may become difficult to stay lean and active, as you were in your 20s.

This is especially true for those, who have already reached menopause.

Menopause occurs, when levels of reproductive hormones estrogen and progesterone become so low that your ovaries stop to release eggs. When ovulation is absent, your periods disappear too.

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The average American women experience menopause in their 50s.

Medical experts say that menopause affects not only your menstruation and fertility, but also your mental performance, skin appearance, weight and muscle mass.

In addition to this, when estrogen levels drop down, your body loses heart-protective influences of this hormone. That's why menopausal women are much more likely to develop heart disease.

Credit: Freepik

Credit: Freepik

Another problem is that aging can increase risks for insulin resistance. In this condition, body cells lose sensitivity to the hormone, which normally moves sugar from blood flow inside the cells. As a result, glucose stays circulating in the blood.

If left unmanaged, high blood sugar levels can damage nerves and vessels, causing numerous health problems.

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It's not uncommon that decrease of sex hormones causes significant weight gain, even if you haven't changed your diet.

The reason is that this aging process lowers your metabolic rate. So, your body spends calories more slowly than it was several years ago.

Credit: Freepik

Credit: Freepik

The good news is that you have ability to keep your body healthy and attractive, despite all age-related problems.

Here are the most helpful tips for those, who want to improve well-being after menopause:

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#1. Make your ration more balanced – high-carb foods, processed products and sweets aren't the best choices, if you want to stay healthy and slim. Eat more high-fiber whole grains, fruits and vegetables. Don't forget about iron-rich animal-based products like poultry, fish and eggs. Add healthy omega-3 fats found in oily fish, nuts and seeds to improve skin elasticity and heart functioning. You've probably heard that insufficient production of estrogen impairs calcium absorption, increasing risks for osteoporosis. To avoid it, get enough calcium and vitamin D from foods (dairy, spinach, kale etc.) or special supplements.

Credit: Freepik

Credit: Freepik

#2. Be physically active – regular exercises can help you prevent weight gain, reduce risks for numerous diseases (including cancer), strengthen the bones and boost your mood. Strength exercises are perfect option for preventing muscle loss and burning fat. Aerobic activities, like biking, jogging and swimming help shed pounds and enhance your heart health. Stretching should also be an integral part of your workouts, as it betters your flexibility and reduces risks of injury.

#3. Get high-quality sleep – sleeping less than seven hours per night was found to increase levels of hunger-hormone ghrelin and stress-hormone cortisol. This often results in overeating and cravings for sweets. Create restful environment in your bedroom, avoid drinking alcohol and caffeinated beverages several hours before sleep and limit exposure to blue light when going to bed.

Credit: Freepik

Credit: Freepik

#4. Find healthy ways to cope with negative emotions – many of us try to relieve stress, drinking alcohol and eating sweets. If you experience negative emotions for a long time, levels of hormone cortisol stay elevated that leads to overeating and weight gain. Learn to enhance your mood and calm emotions with yoga, deep breathing, progressive muscle relaxation and other relaxation techniques.

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#5. Ask about replacement therapy – hormonal therapy can reduce adverse effects of menopausal changes. Ask your doctor about hormone replacement therapy to help your body work properly, despite passing years.

Credit: Freepik

Credit: Freepik

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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