Walking briskly for at least half an hour a day could help women beat the anxiety and stress that often accompany symptoms of the menopause, according to a study published in Cancer Epidemiology Biomarkers and Prevention. That and a diet rich in foods such as soya and lentils could be just as effective as hormone replacement therapy, according to researchers who studied nearly 400 women in Philadelphia over eight years.

Another study whose results were released in January 2008 from Duke University Medical Study in North Carolina noticed that a brisk walk after lunch or supper every day for 30 minutes six days a week could also reduce the risk of developing blood sugar imbalances that can lead to heart disease, diabetes and stroke. And in a surprise discovery the researchers found that the regular walkers became healthier after eight months of being study than those who opted for a 15-20 minute jog four times a week. The health benefits were gained even when diets were kept exactly the same.

When you’re feeling run down it’s hard to believe that exerting yourself actually gives you more energy, but here’s how it works.

When you exercise regularly your muscles adapt and increase in size, boosting your metabolism (fat burning) and stamina. Your heart and vascular system (which transports blood) also become more efficient, improving the delivery of energising oxygen that reaches your cells so you feel more awake. The more you exercise, the more efficient this process becomes and the more energy you have.

 

Besides all the energy boosting, exercise also increases your immunity and makes you feel good. Research has shown that exercise elevates serotonin levels to provide an instant lift. And when you feel good, you have the get up and go you need to complete your daily tasks. Just 30 minutes of moderate to vigorous aerobic exercise has been shown to significantly improve both mood and energy levels. Aerobic exercises like running and fast walking, done in the morning, will rev you up for several hours.

 

For optimum energy boosting, try to work in 30 minutes of cardiovascular exercise every day – that’s exercise where you move continuously, such as jogging or brisk walking. Choose an activity you enjoy as you are more likely to stick to it. You might enjoy walking or biking, swimming, dancing, gardening or ice skating. It doesn’t have to be an aerobics class that you go to at the gym; it can just be an everyday activity like walking.  Start at a comfortable speed and gradually increase the intensity after five minutes. You should break into a light sweat and be slightly breathless but not so breathless that you can’t hold a conversation.

 

When you feel fit enough, why not pile on the pressure? Sign up for a charity work or join a sports team. When you have a specific goal or other people are relying on you, you’re more likely to stick to your workouts.

No matter how healthy you are your body starts losing bone mass naturally after the menopause and for some women that can happen in their 40s. The result can be the brittle, fragile bones and poor posture associated with osteoporosis. The good news is there are simple steps you can take to promote bone health throughout your life.

As women we reach our peak bone mass around the age of 25-30 so the more bone younger women can put on the bigger the advantage when they reach the menopause. But with bone it is never too late to make a difference so follow the five steps below:

1. Do weight bearing exercise: Muscle pulling on bone builds bone so weight bearing and weight training exercise can help you build stronger bones. The best exercises for building bone include body toning, jogging, brisk walking, weight training, stair climbing, dancing and other activities which help you work against gravity; swimming although a great form of exercise is not the ideal bone booster as you are buoyant in the water. Aim for 30 minutes of bone bearing exercise three to five times a week.
2. Get enough calcium in your diet: Low calcium levels are known to contribute to the development of osteoporosis. Depending on your age you need between 700 to 1000mg of calcium a day. Dairy products are not the only source of calcium and you also get good amount from leafy dark green vegetables such as broccoli and cabbage, grains, legumes and seeds (especially sesame seeds).
3. Get enough vitamin D: Vitamin D is needed for your body to absorb calcium from the foods you eat. Vitamin D comes from two sources: through the skin following direct exposure to the sun and from diet. An exposure of 10 to 15 minutes of sun for at least two hours a week is usually enough to provide adequate vitamin D. Food sources of vitamin D include salmon, mackerel, and tuna and egg yolk. We now know that good levels of vitamin D are important for cancer prevention so if you would like your vitamin D levels checked then do see the Resources Page X.
4. Five a day: Taking five or more servings of fruits and vegetables daily can help build better bones. A recent study found that women who consumed 3.5 servings of fruit and vegetables daily had greater bone density than those who did not. Fruits and vegetables are alkaline and are good sources of magnesium and potassium two major nutrients that can help protect against bone loss.
5. Don’t Smoke and Moderate Alcohol: Nicotine is toxic to bone and the first thing you need to do to protect bone health if you smoke is quit. Smoking not only reduces bone density (by up to 25%) but also increases the risk of hip fracture. Alcohol in moderation is fine, but just one or two drinks a week. Alcohol acts like a diuretic, causing the leaching of valuable minerals such as calcium and magnesium.