Te most important piece o advice is not to let anxiety restrict your activities. When anxiety or panic disorders causepeople to avoid stressul situations, the result can be an ever-tightening leash that keeps them rom enjoying lie. Anxiety can lead to avoidance o many aspects o normal lie. Prompttreatment prevents this.
Depression and Irritability.
Depression can bea problem or menopausal women.
Irritability is alsocommon.
When considering treatment or depression,irritability, or anxiety, it is important to explore the ull rangeo available options. Te rst step is to get your diet in orderand to get regular exercise to help stabilize hormone shifsand reduce physical symptoms that can aggravate moodproblems. Psychotherapy can be very useul, and new short-term techniques have demonstrated their eectiveness atconsiderably less investment than is demanded by traditionaltherapies. New antidepressants and antianxiety drugs haveewer side eects than older medications.
Poor Memory and Concentration.
Some womennd that menopause brings occasional memory lapses, ofenrelated to reduced ability to concentrate. Tis can be upsettingand annoying, but ortunately it seems to go away on its ownwith time.
Keepin or Restorin Stron Healthy Bones
steoporosis—thinning o the bone tissue—is common,particularly among Caucasian women, afer menopause.Te cause is not an inadequate calcium intake, ordinarily. Teproblem is abnormally rapid calcium loss, aggravated by theollowing ve calcium wasters:
1. Animal protein.
When researchers eed animalprotein to volunteers and then test their urine a little later, itis loaded with calcium, which comes rom their bones. Here’swhy. A protein molecule is like a string o beads, and each“bead” is an amino acid. When protein is digested, these beadscome apart and pass into the blood, making the blood slightly acidic. In the process o neutralizing that acidity, calcium ispulled rom the bones. It ends up being lost in the urine. Areport in the
American Journal of Clinical Nutrition
showedthat when research subjects eliminated meats, cheese, and eggsrom their diets, they cut their urinary calcium losses in hal.
Another study showed that a high ratio o animal protein to vegetable protein in the diet increases bone loss and risk o racture in postmenopausal women.
Switching rom bee tochicken or sh does not help, because these products have asmuch animal protein as bee, or even a bit more.
2. Sodium (salt)
. I you throw salt on a slippery sidewalk,it dissolves the ice; i you sprinkle it on your ood, it candissolve your bones, albeit by a dierent mechanism. Saltapparently increases calcium losses via the kidneys. For anaverage person, cutting sodium intake in hal reduces thedaily calcium requirement by about 160 milligrams.
Forpostmenopausal women, decreasing sodium intake rom theU.S. average (3.4 grams per day) to a low sodium diet (< 2grams per day) has been shown to improve skeletal health.
Grains, vegetables, ruits, and beans are very low in sodiumunless salt is added to them. Snack oods, canned oods, dairy products, and meat tend to drive up the amount o sodium inthe diet.
Whether it comes in coee, tea, or colas,caeine is a weak diuretic that causes calcium loss via thekidneys.
Caeine intakes o >300 mg per day have beenshown to accelerate bone loss in elderly postmenopausalwomen.
Long-term smokers have 10 percent weakerbones and a 40 percent higher risk o racture.
Even second-hand smoke in the home can negatively aect bone density.
5. Sedentary liestyle.
Bones that have nothing to dolose their strength,
and low physical activity is a risk actoror osteoporotic bone ractures.
For optimal bone health,adults should aim or at least 30 minutes o physical activity most days, preerably daily, and include weight-bearing andstrength-training exercises.
Healthy Calcium Sources
hen you eliminate these calcium-wasters, you need lesscalcium in your diet. However, you will always needsome calcium. Te World Health Organization recommends800 mg per day or postmenopausal women on a diet low inanimal protein.
Although many people try to get their calcium rommilk, only about 30 percent o calcium in dairy products isabsorbed.
Te remaining 70 percent never makes it past theintestinal wall and is simply excreted with the eces. Milk products also contain lactose sugar, animal proteins, andrequent traces o antibiotics and other contaminants.Te most healthul calcium sources are greens and beans.Green leay vegetables are loaded with calcium. One cup o collard greens has 226 milligrams o calcium. What’s more,the calcium in most green leay vegetables is more absorbablethan the calcium in milk. An exception is spinach, which tendsto keep its calcium to itsel. Beans, lentils, and other legumesare also loaded with calcium. I you make green vegetablesand beans regular parts o your diet, you’ll get two excellentsources o calcium. Calcium-ortied orange juice containsmore calcium than milk, and it is in the orm o calciumcitrate, which is much more readily absorbed than that in milk or in calcium carbonate supplements.You don’t need to eat six cups o greens or huge servingso beans to get enough calcium. A varied menu o vegetablesand legumes can easily give you all you need, and the amountyour body needs is ar less when you steer clear o meats andthe other calcium depleters.