Each woman is affected by menopause in a unique way. Numerous symptoms, including irregular periods, hot flashes, sweating, sleep difficulties, mood swings, irritability, hip and back pain, and more, are associated with this transition for many women.
"Indian women typically go through menopause early, at the average age of 46.2 years, five years earlier than in western nations. Hormonal changes begin even earlier during perimenopause or the time around menopause, which lasts four years or even up to a decade.
During this period, 80 per cent of women are affected by menopausal symptoms. A holistic approach to managing this phase can help women relieve the discomfort and stay healthy," said Jaideep Malhotra, former President of the Indian Menopause Society and South Asian Federation of Menopause Societies.
The secret to a healthier life is to prepare for this time, just as we do for other life milestones like job interviews and parenthood. Here are four general actions you can take to manage menopause better:
Maintain A Balanced Diet
Good nutrition is a game changer for managing menopause symptoms from hot flashes to bloating. Foods to include and to avoid in your diet are:
Fruits And Vegetables: These are full of the vitamins, minerals and antioxidants your body needs. You cannot go wrong with seasonal vegetables and fresh fruits.
Fibre: Rich foods and foods rich in calcium and vitamin D: High-fibre foods like leafy greens, kidney beans and wholegrains can also support better health. Dairy products and foods rich in omega-3 fatty acids are good sources of nutrition.
Fatty Meats & Processed Foods: Fast or fried foods, processed snacks and meat are high in sodium, making you feel bloated. These foods can also affect cholesterol levels or increase your risk of heart disease. Also, spicy food may trigger symptoms like hot flashes.
Alcohol: Moderation is key. Regular alcohol consumption can lead to amplified menopausal symptoms, problems sleeping and heightened mental health issues.
Caffeine: A caffeine kick makes you more likely to have hot flashes. Resorting to alternative warm drinks is suggested.
Stay Active: Regular exercise can keep your bones strong, improve your mood and combat symptoms like weight gain as your body changes. You can attempt the following activities:
Cardio: Aerobic activities or cardio include endurance activities that encourage you to use your large muscles. You can start with 10-minute a day of brisk walking, jogging, swimming, running, cycling, or even dancing, and build up the intensity as you go
Strength Training: Lifting dumbbells or using weight machines can help strengthen your muscles and bones, while also reducing body fat
Yoga: Yoga poses from restorative and supportive to power yoga are also a good source of targeted symptom relief, helping relax the body. Paired with meditation or breathing exercises, these can also prompt relaxation and mindfulness.
Emotional and mental health may be impacted by hormonal changes during peri menopause or menopause. Women going through this stage may exhibit symptoms, including insomnia, anxiety, immobility, exhaustion, stress or depression. The majority of the symptoms can be controlled by altering one's lifestyle. These symptoms may be lessened by exercise, healthy eating habits, drinking plenty of water, and relaxation techniques for restful sleep. Find what works for you and make realistic, attainable goals.
Consult With A Doctor
Co-morbid disorders, such osteoporosis and heart disease, which menopausal women are more likely to develop, can be prevented by maintaining good health. Additionally, there are a variety of therapeutic choices for menopause symptoms, such as menopausal hormonal therapy, which can help keep your body's oestrogen levels stable and control symptoms. If you experience symptoms that concern you, it is always advisable to see a doctor.
"Menopause is a time of transition for women, which can prove challenging. At Abbott, believe it is vital to raise awareness on the physical, mental and overall emotional aspects of menopause, so that women can seek the help they may need and live this life stage fully.
At the same time, we partner with healthcare professionals to share therapy best practices and change how we address women experiencing menopause, to support women holistically, beyond physical symptoms," said Jejoe Karankumar, Medical Director, Abbott India. (Jaideep Malhotra, former President of the Indian Menopause Society and Jejoe Karankumar, Medical Director, Abbott India)
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As we age, the involuntary loss of muscle mass and muscle function has a major impact on quality of life. Based on research, muscle loss is faster in men than in women and can lead to a number of health problems.
While healthy eating and staying fit are essential at all stages of life, eating right is especially important for aging adults, as their bodies restrict what can and cannot be digested. Here are some tips for men to adopt healthy eating habits.
The Simplest Health Mantra: Eat Fresh
The simplest mantra for healthy eating is to eat freshly prepared foods and fruits that are available in season. The diet should include regular foods, with fresh fruits and vegetables in their purest and most basic form being an essential part of the diet.
The Whole30 Diet
The Whole30 diet, which has recently gained popularity, works on the principle that emphasises the need for whole foods in their natural form with minimal added ingredients. This diet programme prohibits sugar in all its forms and recommends avoiding dairy products, grains, legumes, and all types of processed foods.
Stick to The Indian Dietary Thali & Regular Exercise
Our Indian style of cooking uses everything from fruits and vegetables to legumes, all of which are necessary to consume to meet your nutritional needs. Some humble Indian recipes, such as khichadi and dalia with the addition of seasonal vegetables, are packed with nutrients and fibre and are ideal for maintaining the health of families, including the elderly with dental problems.
About 33 per cent of adult men have a low body mass index (BMI) and therefore, while observing their diet it is also important to include aerobic exercises such as walking, cycling, swimming and resistance training such as lifting weights to burn calories, muscles and stay active.
Balance Your Nutrition With Right Supplements
A regular and balanced diet is essential to meet daily nutritional needs. However, there may be some nutritional gaps, which can fill these gaps with the help of supplements. Even if you eat your serving of fruits and vegetables, you may still be deficient in vitamins and minerals, and these deficiencies can manifest themselves in a variety of minor ways, such as making the elderly weak, forgetful, or generally tired.
To fill these gaps, one can add a balanced supplement like Certain to increase muscle mass and energy, improve digestive health and boost immunity. For diabetics, a specific oral supplement like Career Diabetes Care works well between meals because it has a slow-release energy system to control blood sugar and help with weight management. (Agency)
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"The first thing we must recognise is that every system in our body is interconnected. So, our physical health affects our mental health, and our mental health affects our physical health, and both should work together. As a result, I wouldn't call these rules rules because they are a way of life," says Yash Vardhan Swami, Nutritionist, Health and Fitness expert.
Ensuring That Nutrition is on Point
That doesn't mean that we keep on eating salads all the time, but it ensures we nourish our body with all the nutrients it needs from protein, carbohydrates, fats to all the vitamins and minerals. While ensuring that our total caloric intake is in line with our body composition goals. While also ensuring that we have our favourite and staple foods in our diet. We should also remember that 50-60 per cent of our body is made up of water and we need adequate water intake for optimal health, brain function etc.
Next Comes Exercising and Activity
Exercising at least 3-5 times/week is great for our physical and mental health. Any form of exercise which is safe for us, and we enjoy, is a great start for most of us. Coupling that up with staying active on a daily basis and walking more steps (8-10k steps) makes a perfect combination.
Next Comes Sleep
Sleeping for 7.5+ hours every night is amazing for: Optimal fat loss, brain function, recovery from workouts etc. Sleeping enough also improves our productivity and reduces cravings, hunger, reduces inflammation and emotional reactivity.
Stress Management and Mindfulness
On the other spectrum, stress management is equally important, if stress is managed properly, it can actually help us perform better and achieve our goals. Remember, quality of our thoughts dictate quality of our life. So, we should be actively working on our mind, improving ourselves and reducing our 'mental' vices. Meditating regularly and having a gratitude journaling routine is a game changer for these.
Environment and Routine Management
Environment management includes everything in our environment. Starting from food in the kitchen to our habits and people we follow on social media. Are we giving enough time to our self-growth and to the people who matter to us? It also extends to the kind of people we surround ourselves with. Some questions to ask ourselves: Do they inspire us? Do they support us and our goals? Do they help us improve? Does our routine make us healthier, improve us a human or make us more productive? I would highly recommend having a morning and pre-sleep routine. (agency)
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दिल्ली में होम-आइसोलेशन में रहे 92.3 प्रतिशत कोरोना रोगियों ने माना है कि योग ने कोरोना से उबरने में उनकी मदद की है। दिल्ली में कोरोना संक्रमितों के लिए 'दिल्ली की योगशाला' नाम से ऑनलाइन योग क्लासेस शुरू की गई थीं। लगभग 4600 से ज्यादा संक्रमितों को इसका लाभ हुआ है।
इस फ्री योग कक्षाओं से संक्रमितों को हुए वास्तविक फायदे की जांच करने के लिए दिल्ली फर्मास्यूटिकल साइंसेज एंड रिसर्च यूनिवर्सिटी द्वारा आईसीएमआर के सीटीआरआई के तहत पंजीकृत एक रिसर्च किया गया। इस रिसर्च में शामिल 92.3 प्रतिशत लोगों ने माना कि संक्रमण के दौरान योग करने से उन्हें कोरोना के सभी लक्षणों में सुधार देखने को मिला और उन्हें सांस फूलने जैसी समस्या नहीं हुई।
इस बाबत उपमुख्यमंत्री मनीष सिसोदिया ने कहा कि दिल्ली की योगशाला कार्यक्रम, दिल्ली की जनता को योग के माध्यम से स्वस्थ रखने की एक अनूठी पहल है। उन्होंने कहा कि ये बेहद खुशी की बात है कि जिस उद्देश्य के तहत दिल्ली की योगशाला कार्यक्रम की शुरूआत की गई थी वो पूरा हो रहा है और लोगों को इसका फायदा हो रहा है। उन्होंने कहा कि इस कार्यक्रम के तहत कोरोना के दौरान संक्रमितों को फ्री ऑनलाइन योग कक्षाएं उपलब्ध करवाई गई, जिससे न केवल उन्हें कोरोना से उबरने में मदद मिली बल्कि उनके खांसी, सर्दी, शरीर में दर्द, सांस फूलना आदि जैसे लक्षणों से भी राहत मिली।
रिसर्च में शामिल ज्यादातर मरीज 30 से 70 साल के बीच
92.3 प्रतिशत रोगियों ने माना योग करने से कोरोना के लक्षणों में सुधार दिखा। ज्यादातर मरीजों ने माना कि उन्हें संक्रमण के दौरान योग करने से सांस फूलने जैसी समस्या का सामना नहीं करना पड़ा। योग करने से अधिकांश मरीज 5 से 7 दिनों के भीतर कोरोना से उबरे। योग करने वाले केवल 21 संक्रमित ही कोई दवाई ले रहे थे, केवल 26.2 प्रतिशत का ही टीकाकरण हुआ था। ज्यादातर संक्रमितों ने माना योग करने से उन्हें खांसी, सर्दी, शरीर में दर्द, नींद सांस फूलना आदि से जैसे लक्षण से राहत मिली।
संक्रमितों ने माना ऑनलाइन योग क्लासेस ने उनके अकेलेपन को खत्म करने के साथ मेंटल हेल्थ को भी बेहतर करने का काम किया। (एजेंसी)
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Breathing is necessary for survival. When you breathe properly, it reduces stress and boosts your immunity, allowing you to stay healthy. Regular and dedicated Pranayama and Yoga practise is one of the most important ways to improve your breathing capacity and prowess.
These two holistic practises offer numerous techniques or asanas to increase one's lung capacity and that of the entire breathing system, lowering the chances of contracting respiratory problems and/or reducing their impact, if they exist. As a result, a thorough, long-term practise of the healing therapies of Pranayama and Yoga should be on everyone's to-do list if they want to stay healthy.
How to Know If You Have A Respiratory Issue?
Asthma, pneumonia, chronic obstructive pulmonary disease (COPD), tuberculosis (TB), bronchitis, and lung cancer are the most common types of respiratory diseases. A majority of respiratory disease symptoms are also fairly common, including shortness of breath, a persistent nagging cough, chest pain, and blood in your sputum, also known as hemoptysis.
It's important to remember that people with asthma typically exhibit symptoms such as coughing with sputum, general tiredness, and a reliance on seasonal changes. On the other hand, common TB patients exhibit symptoms such as cough with sputum, hemoptysis, and weight loss, whereas COPD patients exhibit cough with sputum and major fatigue, which worsens over time if not treated properly. If you or someone you know is experiencing any of these symptoms, please see a lung specialist right away.
How Yoga & Pranayama can Help?
Yoga is based on five principles: positive thinking and meditation, relaxation, exercise, Pranayama, and a nutritious diet. Controlled breathing, also known as Pranayama, is a technique known to increase our lung capacity and overall bodily functions through regular practise by controlling inspiration and expiration.
The technique makes use of diaphragmatic and abdominal muscles, which improves the human respiratory system. Regular practise of Pranayam techniques such as Kapalbhati, Nadisuddi, Bramhari, Bhastrika, and others has been shown to benefit practitioners. And we must do them on a regular basis if we want healthy lungs that will last a lifetime.
In addition to Pranayama, if one practices the yogic exercises known as Yogic Asanas, the benefits accrued are multi-fold. This form of exercise connects our body to our heart and soul, and puts us back in touch with our inner being. This way, we are the first to know if we are feeling out of balance and unwell, thus we can look at how to rectify the situation.
Some of the yoga poses that can be practiced for respiratory issues like TB, asthma; COPD, bronchitis etc are Dhanurasna, Bhujangasana, Matsyasana and Trikonasana. These poses are very effective in lung cleansing and strengthening chest muscles. If one is practicing a layered asana such as Surya Namsakar, it has major detoxifying effects on our internal organs as well as brings about a sense of relaxation.
All of these practises, however, must be combined with healthy eating as part of our daily routine. Fresh vegetables, fruits, and pulses should be consumed on a daily basis and cooked with the appropriate spices for your body dosha type and season.
Consuming local seasonal fruits and vegetables also boosts our immunity and helps us fight disease more effectively. While all of this may sound like general advice, our lungs will not be strong on their own unless our overall health is good.
Breathing is the first thing we do instinctively after birth, but when we are confronted with respiratory diseases, that instinct becomes a laborious task. Let us work together to make this activity as simple as possible by utilising alternative therapies.(Deepak Mittal, Founder, Divine Soul Yoga)
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बच्चों और वयस्कों के लिए समय पर टीकाकरण की जरूरत पर जोर देते हुए विशेषज्ञों ने गुरुवार को कहा कि स्वस्थ और पौष्टिक भोजन और व्यायाम के अलावा, टीके लंबे जीवन के पोषण में भी महत्वपूर्ण भूमिका निभाते हैं। विश्व स्वास्थ्य संगठन (डब्ल्यूएचओ) ने अप्रैल के अंतिम सप्ताह को 24 से 30 अप्रैल के बीच विश्व टीकाकरण सप्ताह के रूप में चिह्न्ति किया है। इस वर्ष की थीम 'सभी के लिए लंबा जीवन' है।
डब्ल्यूएचओ के अनुसार, सप्ताह का उद्देश्य "आवश्यक सामूहिक कार्रवाई को उजागर करना और सभी उम्र के लोगों को बीमारी से बचाने के लिए टीकों के उपयोग को बढ़ावा देना है।" इसका अनुमान है कि समय पर टीकाकरण से दुनिया भर में लगभग 1.5 मिलियन मौतों को रोका जा सकता है।
पोलियो और चेचक जैसी कई बीमारियों को मिटाने में टीकाकरण सफल साबित हुआ है। टीकाकरण ने दस्त, खसरा, निमोनिया जैसे संक्रामक रोगों से जुड़ी बीमारी और मृत्यु को रोकने में मदद की है, और इसके परिणामस्वरूप शिक्षा और आर्थिक विकास में भी उच्च लाभ हुआ है। हाल ही में, कोविड-19 के खिलाफ विकसित शॉट्स भी अस्पताल में भर्ती होने और मृत्यु के जोखिम को कम करने में कारगर साबित हुए हैं।
सीएमआरआई, कोलकाता के पल्मोनोलॉजिस्ट डॉ. राजा धर ने आईएएनएस को बताया, "टीकों ने अपनी प्रभावशीलता बार-बार साबित की है और आज के समय में टीकाकरण करने वाले लोगों के पास बेहतर जीवन जीने की संभावना है।"
मुंबई स्थित पल्मोनोलॉजिस्ट डॉ. अगम वोरा ने कहा, "टीके सबसे महत्वपूर्ण निवारक उपाय हैं जो दीघार्यु में भी मदद करते हैं और रुग्णता दर को कम करते हैं। टीकों के बारे में बात करने का यह सबसे अच्छा समय है, क्योंकि 29 से अधिक वैक्सीन-रोकथाम योग्य संक्रमण मौजूद हैं। जब टीकाकरण समय पर दिया जाता है, तो प्रतिरक्षा मजबूत हो जाती है।"
हालांकि, महामारी से संबंधित व्यवधानों, टीकों तक पहुंच में बढ़ती असमानताओं और नियमित टीकाकरण से संसाधनों के विचलन ने बहुत से बच्चों को खसरा और अन्य टीका-रोकथाम योग्य बीमारियों से सुरक्षा के बिना छोड़ दिया है।
विशेषज्ञों का कहना है कि जहां बच्चों का टीकाकरण कराना चर्चा का एक सामान्य विषय है, वहीं वयस्क टीकाकरण भी समय की मांग है। (एजेंसी)
यह भी पढ़े► लिथियम की कम डोज किडनी के लिये वरदान: शोध
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