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Happy Womens

Women spend more than one-third of their lives in a post-menopausal state

Diet in Menopause

Healthy dietary modifications are beneficial while you undergo menopause

Consuming healthy foods that have anti-inflammatory and antioxidant properties have several benefits on health including:

Dietary changes to help your menopausal symptoms

Diet in Menopause

Healthy dietary modifications are beneficial while you undergo menopause

Calcium-rich foods

Like dairy products, leafy greens, and fortified foods): For maintaining bone health to reduce the risk of osteoporosis

Omega-3 Fatty Acids

Salmon, flaxseed, chia seeds, and walnuts

Fiber Rich foods

Alleviate joint pain and hot flashes

Phytoestrogen-rich Foods

Soy products, lentils, chickpeas, and flaxseed: Alleviate menopausal symptoms by mimicking estrogen in the body

Family support and mental health during menopause

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Menopause can be emotionally and physically challenging for women which affects their mental wellbeing.

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Emotional support like empathy, practical assistance in pursuing daily activities, health education and advocacy, support for self-care activities and social support are some ways by which family members can support women undergoing menopause.

Meditation for Menopause

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Meditation is a practice that involves training the mind to focus in a particular direction which is believed to increase the production of mood-enhancing neurotransmitters, such as serotonin and dopamine.

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Meditation during menopause plays crucial role in reducing stress and anxiety, uplifts mood, improves sleep quality and self-awareness. The overall mental wellbeing of a menopausal women is improved by meditation.

How yoga helps in menopause

Several research findings reflect the positive effects of yoga on menopausal symptoms, encouraging women to engage in such physical activities to manage the challenges associated with menopause such as:

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Improved bone mineral density among postmenopausal women with osteoporosis.

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Improved sleep quality and lower stress levels, hot flashes and depression symptoms.

Baddha Konasana

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Sit on the floor, bring the soles of your feet together, and gently press knees toward the floor with back straight.

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This asana increases the blood flow to the pelvic region and reduces stress and anxiety

Supta baddha konasana

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Sit with knees bent, soles of feet together. Slowly lie back and relax, breathing deeply. Hold for 5-10 mins and release by bringing knees together and sitting up slowly.

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Reduces stress and anxiety, promotes relaxation, and improves blood flow to the pelvic region.

Sheetali Pranayama

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Sit comfortably with an upright posture and roll your tongue or purse your lips to form an "O" shape with your mouth, inhale slowly and deeply through your mouth, feeling the coolness of the air on your tongue or lips, then close your mouth and exhale through your nose. Repeat for several rounds.

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It reduces hot flashes, calms the nervous system, and promotes a sense of relaxation and coolness in the body.

Nadi Shadhana Pranayama

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Sit comfortably in an upright posture and use your right hand to alternate nostrils while breathing deeply and slowly. Inhale through one nostril, then exhale through the other nostril, continuing to alternate for several rounds.

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Reduces stress and anxiety, promotes a sense of calm and balance in the body, and improves overall respiratory health.

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