by It can be complicated to take care of themselves in the menopause. From changing the way you train and eat to reduce the symptoms, to the navigation of a flood of products and advice – some helpful, some are not – it is easy to feel overwhelmed and amazed.
But here are some good news for the confused: New research has identified a single habit that has the most important effects on your health in this phase of life. And the best thing about it? It’s completely free.
Researchers at the University of Pittsburgh analyzed health data from around 3,000 women who were about 46 years old in 1996 and pursued their health courses over time. They assessed various indicators for heart health, including thickness of the carotid artery, cardiovascular events (such as heart attacks and lines) and overall mortality. This focus is based on many years that the heart health risk increases strongly after menopause – a study from 1976 even showed that the risk of cardiovascular disease doubles.
The analysis identified an important part of life that strongly influenced future heart health: sleep. Women in the middle of life that achieved healthy sleep defined as an average of seven to nine hours a night, showed improved heart health and greater durability in old age.
Three additional factors were also classified high for maintaining long -term heart health: blood sugar, blood pressure and nicotine consumption. It was found that these are more critical than other health habits such as nutrition, physical activity, BMI and blood lipids, although many of these habits are connected. For example, regular movement supports better blood sugar control and improves sleep quality.
“In the past, we showed that the menopause transfer is a time of accelerating the cardiovascular risk,” said the senior author Dr. Samar R. El Khoudary, professor of epidemiology at the Pitts School of Public Health. “This study underlines that it is also an opportunity for women to take over their heart health.”
And the number one you have to do if you want to take care of your heart health in the long term? Sleep better. This is easier said than done, since earlier examinations between 40 and 69% of people have shown how they occur with sleep disorders.
“Poor sleep during perimenopause can be the result of various factors – biological, social, lifestyle and psychological,” says the sleep therapist Dr. Kat Lederle.
How to sleep better in the menopause for health
She shared her tips for sleeping to better improve her health results.
1/ regular sleep times
“Find out what your sleeper is (timing and duration) and then try to follow most nights,” she says. The best way to find out is to think about when you would of course fall asleep and get up if you are left to your own devices.
“If you do this, you can get the most efficient sleep and b) help to align your body watch with the external day and your physical processes,” says Dr. Lederle.
2/ light load
“In the morning, get natural daylight as soon as possible. Here, too, the regular light pollution keeps your body clock with the external day taking. ‘Ideally, note the sunlight during training, which helps to regulate your rhythm and at the same time maintain general health.
3/ compassion
Treat yourself to compassion if you cannot sleep. There are many factors that affect sleep, and not everyone is under their control. Your body is in a normal transition period. Try not to emphasize about unfinished tasks when you go to bed at night. You will still be there for you to pick up tomorrow. Many thanks to your mind when reminding you and then gently push your attention back to the present moment. ‘
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