It’s no secret that your body changes as you grow older. Knowing what to expect can help you ward off some of the problems that creep up on you as you age. Exercise is an important part of keeping some of the problems in check. So if you think there will ever come a time when you can hang up your trainers, think again. Exercise cannot be given up without conscience.
Experts are clear that when it comes to exercise, you should be doing three or four sessions a week. This should take a duration of at least 30 minutes of intense. And don’t forget to play a kid sometimes. You can do swimming, cycling, skipping and running. This will be great for you. When you are in your 30s, there are some problems such as weight gains which may affect you. To lose weight can be a problem and needs to be managed.
The bad news is that as you age your metabolism starts to slow down. This happens at a steady rate. The good news is that it can be stimulated with high-intensity exercises. Because there are more wear and tear at that age, you can start slowly. Strength training is becoming increasingly important to maintain your joint stability and to increase your lean body mass.
When your years approach the 40s, the exercises improve your body’s health. This decade leads up to menopause in your 40s and 50s. It is ideal to ensure that you are paying closer attention to the needs of your body. As you get older, it’s important that you should remain healthy and active. Here are some of the things no one ever tells you about menopause.
1. Hot Flashes Continue for Years
Hot flashes are a sudden sensation of warmth that spreads over the body causing a redness. This normally appears on the face and upper body. It is a common symptom of menopause. Although named flashes as if they stop quickly, they can take years to disappear. The experience can be varied and you may feel delicate flashes and a sensational of engulfing flames.
Hot flashes arise due to the body’s reaction to a decreased supply of the hormone called estrogen. This happens naturally as women go closer to menopause. This doesn’t happen to all women and in some women, they may occur until after the last menstrual period has happened. For some people, estrogen production reduces gradually, producing less hot flashes.
In other women, the ovaries stop the production of estrogen suddenly. For these women, the hot flashes can be continuous. It is estimated that around 75 to 85% of women in the United States experience hot flashes during menopause. In a study published in 2015 in JAMA Internal Medicine, they found menopause symptoms in women. The study revealed that menopause symptoms lasted more than seven years during the menopause transition in more than half of the women.
The hot flashes can be managed by avoiding foods and drinks that trigger it. These include hot beverages, spicy food, warm air temperature, stress, alcohol, and caffeine. There are some medications which may trigger it and need to be avoided. Hormone replacement treatment is available that involves taking estrogen. In some cases, you may be required to keep a change of nightclothes at hand. If you have gone through a hysterectomy, taking estrogen alone will be advisable.