Researchers recommend physical exercises for women in the first years of menopause for maintaining health status, stronger bones, lower cholesterol, better moods, slimmer waists, fewer migraines, stronger muscles, reduced insomnia. Exercises are said to have antidepressant effect. The studies have been done for a period of 3 years. Women with osteopenia(first sign of thinner, weaker bones which appears before osteoporosis). Those women could eat what they wanted to but they were given calcium and vitamin D supplements. The exercise rutine consisted of 1-2 hours of exercises four times a week two at home and two in supervised group setting.



After warming up women did aerobic exercises: dumbbells, elastic belts for strength and resistance trening, calisthenics, and stretched, jumped rope.

Bone mineral density was stable after three years of exercises, in the control group who wasn't training at all a progressive decrease in bone mineral density took place. Also there has been observed endurance and muscle strength improved in the exercise group and the women boosted their aerobic capacity.

In the women who practiced sports has been observed a decrease in the fatty tissue and hip size. Total cholesterol and blood fats called triglycerides also attained normal values. Because their diet wasn't changed those effects were attributed completely to the physical exercises.

The improvement in some menopause symptoms was also observed, insomnia disappeared, fewer migraines and mood changes compared to other women who hadn't exercised.

Some women feel better when taking vitamin E although studies haven't shown a reduction in hot flashes, is recommended to take it during the menopausal period.

Soy has been found as having positive effects, but others suggest that hasn't any effect at all. Soy isoflavones are also contained in one cup soy milk, 1/2 cup tofu, 1/2 tempeh,1/2 cup green soybeans (edamame), and three handfuls of roasted soy nuts. Natural progesterone cream reduces significantly hot flashes and has effects on most women, it si important to see exactly what's the quantity of progesterone contained in the cream because it varies considerably from 5 mg to more than 400 mg progesterone per ounce.

Among physical exercises are: aerobic exercises that reduced the severity of hot flashes, strength training, weight training also helps maintaining in a good shape the osteo-muscular system and maintaining the ideal weight. The symptoms in post menopausal women are relieved by physical exercises and the bone achieves greater density and lumbar spine bone mineral also maintains its density. Although studies haven't shown any results in the post menopausal symptoms may women reported that they have a better state of health after practicing yoga and acupuncture. So specialists highly recommend physical exercises as a mean to improve health status and defeat post menopausal symptoms.

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