Menopause can challenge mental health.

Menopause can cause a variety of emotional changes, including a loss of energy and insomnia, a lack of motivation and difficulty concentrating, anxiety, depression, mood changes and tension.

As woman nears menopause, her hormone levels fluctuate dramatically, which causes the brain to wake up at all hours of the night. Also, lower levels of progesterone (hormones released by the ovaries during monthly menstruation) make some women short tempered and less able to relax. According to medical experts, you can expect to experience menopausal fatigue and other symptoms over the duration of your menopausal transition. This can last eight years or more. Although, crashing fatigue is associated with extreme fluctuations in estrogen levels, getting your hormones back into balance is imperative. Supporting your body in rebalancing naturally declining estrogen and other hormones smooths out the hormonal roller coaster that drains energy and disturbs sleep. You may be too exhausted even to manage your daily affairs. In most cases, there's a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition. You should know the signs of low estrogen levels are -

Dry skin.

Tender breasts.

Weak or brittle bones.

Trouble concentrating.

Mood swing and irritability.

Vaginal dryness or atrophy.

Hot flashes and night sweats.

Irregular periods or no periods (amenorrhea).

Declining estrogen level that happen as you move through perimenopause towards menopause is main contributor to emotional changes such as sadness, irritability, fatigue, difficulty concentrating and mood changes. But, there is no evidence that menopause causes long term depression. It is a process of aging that every woman bounds to go through in her life span. 

Role of salt in our body

The human body can't live without some percentage of sodium in the body. It's needed to transmit nerve impulses, contract and relax muscle fibers including those in the heart and blood vessels, and maintain a proper fluid balance, balance of water and minerals. It is estimated that we need about 500 mg of sodium daily for these vital functions. Those with the most dire need for salt will typically have lower blood pressure. An ideal blood pressure would be close to 115/75. Someone with a lower blood pressure may need salt and will likely be light-headed when they go from kneeling to standing. Urine pH can also indicate a need for salt. Remember, severe salt loss is very unlikely to happen because our diets contain more than enough salt. Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range of 135 - 145 mEq/L. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness. Eventually, lack of salt can lead to shock, coma and death. 

The human body contains many salts, amongst which sodium chloride (common table salt) is the major one, making up around 0.4 per cent of the body's weight at a concentration pretty well equivalent to that in seawater. So a 50kg person would contain around 200g of sodium chloride - around 40 teaspoons, to be precise. But for good health, you must eliminate the salt shaker. Avoid using garlic salt, onion salt, MSG, meat tenderizers, broth mixes, soy sauce, teriyaki sauce, barbeque sauce, sauerkraut, olives, pickles, pickle relish, bacon bits, and croutons. Avoid most "fast foods" and processed foods.

Fiber-the most important nutrient

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates which your body breaks down and absorbs, fiber isn't digested by your body. Fiber has a host of health benefits, including reducing the risk of heart disease and type 2 diabetes. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. Fiber is mostly found in vegetables, fruits, whole grains, nuts, beans and legumes. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. When eating a high-fiber diet, be sure to drink at least eight glasses of fluid each day. But remember, too much fiber in the diet can cause bloating, gas, and constipation. A person can relieve this discomfort by increasing their fluid intake, exercising, and making dietary changes. These uncomfortable side effects of excessive fiber can occur when someone eats more than 70 grams of fiber a day.

Macro and micro nutrients

The body needs each nutrient in specific amounts. Some are needed in relatively large amounts (macro nutrients) and some in smaller amounts (micro nutrients.) Each nutrient plays a significant role in the body. Macronutrients are, namely carbohydrates, protein, and fat. These provide your body with energy, or calories. Micronutrients are the nutrients are commonly referred to as vitamins and minerals. The mineral, calcium helps builds strong bones and teeth. Bones and teeth also contain another mineral phosphorus. Both calcium and phosphorus must be supplied to the body in their required amounts and proportions to ensure the normal growth of bones and teeth. This means that normal growth of bones and teeth need maintenance of their normal structure and function requires an interaction between calcium and phosphorus.

Proper consumption of macro-nutrients helps to prevent diseases, are energy boosters for our body, and help us to carry out daily activities by ensuring proper functioning of our body. Micronutrients are essential for better immune function energy production, bone health, fluid balance growth, and several other processes.

A person can track his intake using fitness and diet apps. Nonetheless, a person need both macronutrients and micronutrients in his diet to stay healthy. Adjusting the ratios of macros may help a person manage their weight or muscle tone.

However, metabolism, hormones, and environmental factors can also influence a person's health upto a great extend.

Keep your body hydrated

Drinking enough water offers health benefits. Drinking too much water, such as 3-4 litres of water, in a short period can lead to water intoxication. For proper metabolism, a normal human body requires about two liters of water. About 3.7 litres of fluids a day for men. About 2.7 litres of fluids a day for women. It is advised that you drink water for each pound you weigh, every day. (For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.) Amount of water intake per person also depends upon his age and health conditions. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. But plain water does not have electrolytes. You also need to rest to prevent more fluid loss. Replacing water and electrolytes (oral rehydration) completely takes about 36 hours. Coconut water is, undoubtedly, the best hydrating drink. It is low in calories and rich in potassium and is known to have better hydrating qualities than plain water. It is also energizing in nature which makes it a healthier substitute for packaged sports or energy drinks.

Remember dehydration occurs when your body loses more fluids than it takes in. For most people, drinking water is the best way to stay hydrated and rehydrate. Other options include coffee, tea, milk, fruits, vegetables, and oral hydration solutions. Much like smoothies, salads are a great way to give you a hydrating boost. Most lettuce greens contain at least 94 percent water, and that's before you add any other vegetables. Next time you whip up a salad, don't forget to include celery, tomatoes, bell peppers, and carrots.

Food and body cells

Food is needed for growth and repair. Our body is made up of millions of units called cells. When growth takes place, new cells are added to the existing ones. The existing ones also increase in size. On the other hand, cells do get worn out and die. These cells have to be replaced. This process is called repair. For both growth and repair, proteins are necessary. The other major physiological functions performed by food are the protective and regularity functions. Protective refers to the role in preventing infection by ensuring proper functioning of the body systems responsible for fighting infections. Even if, a person does develop an infection or any other type of illness, food and the nutrients it contains facilitate rapid recovery. A person eating a poor diet would take much longer to recover and he would fall sick more easily. The regularity function refers to the role of food in controlling body processes, such as the beating of heart, maintainence of body temperature and contraction of muscles. Each of these processes is controlled, for instance, our body temperature is maintained at 98.4 degrees F or 37 degrees C. Similarly, the rate at which the heart beats is also maintained between 60 to 100 pulse rate per minute. This is achieved by certain specific nutrients like vitamins, minerals and proteins and water. These contribute substantially to both protective and regulatory functions. The heart, blood and blood vessels work together to service the cells of the body. Using the network of arteries, veins and capillaries, blood carries carbon dioxide to the lungs (for exhalation) and picks up oxygen. From the small intestine, the blood gathers food nutrients and delivers them to every cell.

Importance of human bones

Interestingly, 50% of a person's bones & 50% of the muscles, are in the two legs. The largest & strongest joints & bones of the human body are also in the legs. Strong bones, strong muscles and flexible joints form the "Iron Triangle" that carries the most important load i.e. the human body. 70% of human activity and burning of energy in one's life is done by the two feet. You will be surprised to know when a person is young, his/her thighs have enough strength, to even lift a small car of 800 kg. The foot is the center of  body locomotion. Both the legs together have 50% of the nerves of the human body, 50% of the blood vessels and 50% of the blood is flowing through them. It is the largest circulatory network that connects the body. Only when the feet are healthy then the convention current of blood flows, smoothly. So people who have strong leg muscles will definitely have a strong heart. Aging starts from the feet upwards. As a person gets older, the accuracy & speed of transmission of instructions between the  brain and the legs decreases, unlike when a  person is young. In addition to this, the so-called "Bone Fertilizer Calcium" will sooner or later be lost with the passage of time, making the elderly more prone to   bone fractures. Bone fractures in the elderly can easily trigger a series of complications, especially fatal diseases such as brain thrombosis. Do you know that 15% of elderly  patients generally, will die within a year of a  thigh-bone fracture. So, walk daily without fail. Exercising the legs, is never too late, even after the age of 60 years. Although our feet/legs  will gradually age with    time, exercising our feet/ legs is a life-long task. Walk 3000-7000 steps a day. Only by regular strengthening the legs, one can prevent or reduce  further aging. Please walk for at least 20-30 minutes daily to ensure that your legs receive sufficient exercise and to ensure that your leg muscles remain healthy. To all who are 40+ years should follow a regular excercise regime as everyone is ageing on a daily basis.

Energy and human metabolism

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. There are two categories of metabolism: catabolism and anabolism. Catabolism is the breakdown of organic matter, and anabolism uses energy to construct components of cells, such as proteins and nucleic acids. Your metabolism constantly provides your body with energy for essential body functions like breathing and digestion. Your body needs a minimum number of calories (the basal metabolic rate or BMR) to sustain these functions. Factors like age, sex, muscle mass and physical activity affect metabolism or BMR. The basal metabolic rate of the body is controlled by the hormones T3 and T4, produced by the thyroid gland in response to the thyroid stimulating hormone (TSH), produced by the anterior pituitary. Many studies have shown that eating breakfast can increase your resting metabolism for the rest of the day by as much as 10%. A healthy breakfast of fruit and Greek yogurt, or a piece of whole wheat toast and a couple of eggs. You just need something simple and healthy to alert your body to start working. Although,there are few ways to increase your metabolism, eat plenty of good protein at every meal, drink more cold water, occasionally lift heavy things, stand up more, drink green tea or oolong tea, eat spicy food at times and get a good night's sleep. Mixing up your exercise routine, adding in a few high-intensity workouts, with corect eating, and sleeping pattern can boost your metabolism and help you burn fat.

Body energy

We need energy every moment of our lives for performing various type of activities such as sitting, standing, walking and running. And several activities take place within the body as well like, beating of the heart, construction of the intestine, expansion and contraction of lungs. Activities performed with the body also require expenditure of energy. The energy giving function of food is basically performed by three nutrient categories: carbohydrates, fats and proteins. This is why these nutrients are also referred to as the body fuels. Our body digest the food we eat by mixing it with fluids (acids and enzymes) in the stomach. When the stomach digests food, the carbohydrate (sugars and starches) in the food breaks down into another type of sugar, called glucose. Foods contain a lot of stored chemical energy. When you eat, your body breaks down these foods into smaller components and absorbs them to use as fuel. Energy comes from the three main nutrients carbohydrates, fats and proteins. In case where carbohydrates have been depleted, the body can utilise fats and proteins for energy.

Tiredness and sleep

The feeling of being tired is one of the most frustrating feelings that every person must overcome. All people from all ages experience tiredness. Some even experience it in an excessive state which is also known as fatigue or prolonged tiredness.

There are things that you can avoid to relieve fatigue and stop being tired all the time. Some of them are listed below.

i) Never have too little sleep. You should never have too little sleep because this can make you feel extremely tired. The more sleep deprived you are, the more frequent you'll have fatigue attacks in the form of feeling weak and sleepy. Remember that even robots and programmed devices need sleep too. They too have to rest and recharge. It is the same with the human body.

ii) Never have too much sleep. If sleeping for relatively short time per night is not good, sleeping too much is also not good. Most people tend to oversleep on weekends because they believe that they can catch up with their lost sleep this way. This is a misconception. When you sleep too much, you are not giving your body energy. What you are doing is disrupting your natural sleep cycle and making yourself sleepier. Have you ever wondered why you still feel sleepy even after you have slept for more than 12 hours? This is because whenever you oversleep, your body restarts a sleep cycle and that cannot be interrupted.

iii) Never have too much sugar. When we talk about sugar, it does not mean table sugar. Sugar is present in almost all the food that you eat. Fruits have sugar. Vegetables have sugar. Bread has sugar. Rice has sugar. Even the salty potato chips that you eat have sugar in them! You must always consider your sugar intake because having too much sugar in the body is not good. For one, it can result to diabetes. Moreover, it can make you feel extremely tired because of sugar crash. Imagine yourself being too happy and excited because you found out that you are going to an all-expense-paid trip to your favourite destination. However, something comes up and you are unable to join. How upset would you be? This is the same with the sugar level in the body. Whenever you eat too many sweets, you sugar level rises but in a short while, it drops dramatically because of the release of insulin. As a result, you go from having too high energy to an energy crash. That is something that you certainly do not want to experience.

Therefore, the next time you feel a craving for sugar, skip your chocolate and candy bars. Go for food that has sugar but at the same time healthy for the body just like fruits. Glucose in fruits is natural and simple so the body can break them down easily.

Value the food you eat

Food refers to anything which nourishes the body. It includes solids, semi solids and liquids which can be consumed to sustain and nourish. Eating the proper kind of food in the right quantity is essential to keep us healthy. This means our health is dependent on our eating pattern. Food contains substances known as nutrients, which perform important functions in our body. There are over forty essential nutrients which are supplied by the food we eat. These nutrients can be classified into five major categories: Proteins, Carbohydrates, Fats, Vitamins and Minerals. Water is important as a nutrient as well as food. Food helps us to perform the physiological functions of our body ; giving energy, body building, protection and regulation. If we don't eat nutritious food and the right amount of food in our growing years our body will start showing signs of malfunction.