Recommended steps by doctors for general good health and well-being
- Get plenty of calcium. Osteoporosis is one of the biggest dangers at this time in your life. For this reason, it’s important to make sure you get enough calcium. Foods rich in calcium include broccoli, kale, low-fat milk, cheese, yogurt, shellfish, and canned salmon or sardines with bones.
But these foods alone don’t contain nearly enough to provide the daily recommended dosage of 1,500 milligrams. Three eight-ounce glasses of milk, preferably low-fat, per day will provide sufficient calcium. However, if you can’t drink milk due to lactose intolerance or difficulty digesting dairy products, take calcium supplements. Some of the easiest to take are antacids. If calcium supplements cause you to become constipated, try taking then with a small glass of orange juice.
- Drink plenty of water. At least eight 8-ounce glasses per day. Women going through perimenopause may lose lots of fluid, especially menstrual bleeding and hot flashes. Staying hydrated can help fight fatigue and irritability.
- Maintain a low-fat, high-fiber diet. Foods such as whole grains, beans, seeds, nuts, sprouts, vegetables and fruits are essential. Beneficial juices include carrot, celery, parsley and spinach.
- Exercise, both weight-bearing and aerobic. This is a time of metabolic changes that can cause you to pack on some pounds. To keep weight off and to increase blood circulation, a program of aerobic exercise, coupled with weight-bearing exercise, is extremely helpful. Good aerobic exercises include walking, running, biking, swimming, roller skating, soccer, playing volleyball, tennis and brisk walking.
January 17th 2008 Posted to
Medical & Dental Health, Healthy Diets, Exercise, Environment & Health, Prevention |
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