The 40s are a proud phase of life for any woman as it is usually the peak of her professional abilities, but also a major one. physical changes as related menopause, The body needs a lot of care during this phase of transition and even after menopause.
In an interview with HT Lifestyle, yoga expert Uma Subramaniam advises, “One should ensure optimum nutrition along with exercise which helps in keeping the body and mind in good shape. This is where yoga has become the preferred choice of millions of women. It helps women to overcome anxiety and stress caused by changes and positively addresses emotional turmoil. Regular practice of yoga helps the body to get rid of regular fatigue, back pain, neck pain. Some calming and relaxing asanas like Shashanka, Paschim-Namaskar, Janushirsa, Supta Sukhasana, Shavasana can help during this phase. Provides a gentle stretch while invigorating.”
He further added, “Paschim-Namaskar is a reverse prayer pose that opens up the shoulder joints, expands the chest and improves breathing. Pranayama like Sheetali and Sitkari, Nadi Shodhana, Brahmari or Om chanting are cooled and balanced. While these yoga-based exercises are wonderful for reducing stress and anxiety, it is advisable to supplement them with brisk walking, dancing, or other cardio routines, with a minimum of 3 liters of water, And an adequately nutritious diet is highly recommended. This will ensure that women remain physically and mentally active and can avoid health problems such as decreased bone density, weakened immunity and other age-related challenges that lead to menopause. may affect them in later years.”
Calling menopause a natural event in every woman’s life, which comes with its own set of challenges and changes in the body and mind, said Dr. Veena Agarwal, a gynecologist at Women’s Health, “if not managed properly. The incidence of coronary heart disease or heart attack increases during menopause due to the decline in the female hormones estrogen and progesterone which usually provides protection against such events. There is also an increased risk of osteoporosis. This stage can lead to a higher incidence of fractures. The risk of breast cancer is also increased at this stage and therefore all women over 40 years of age are advised to have annual mammograms.
He cautioned, “What is usually overlooked during this transition is the physical and emotional stress that women go through. If these are ignored, it can lead to problems like depression, lack of purpose, weight gain, irritability, lack of good sleep and feeling unwell. To avoid all these problems it is imperative to take care of your physical and mental health through expert guidance, dietary regulation, vitamin supplementation especially calcium and vitamin D3, and to ensure a smooth and safe overall exercise routine such as: Yoga and walking and meditation are mandatory. Transition during the menopausal phase.”