2023-05-08 02:54:25
A lot of muscle loss, physical strength is not as good as before, easy to look tired, and hair is becoming thinner… These are all common phenomena after entering a mature age. Even so, don’t feel afraid. Facing aging comfortably and gracefully has become an international maintenance topic. “Beautiful Lady” invited foreign skin science, fitness and hair experts to propose key solutions to various problems caused by hormonal changes, body and skin, and adjust the healthiest state without fear of aging.
To prevent muscle loss, don’t be afraid to weight train!
symptom:When you notice muscle loss, stiff limbs, weak bones due to osteoporosis, and weight gain.
solution
The sports and fitness team from Lucile Woodward in France explained that starting from the age of 50, basic physical training is necessary, and it is even more necessary to increase muscle strength, endurance and body flexibility than when you were young. It starts with building better strength and making your muscles stronger.Don’t be afraid to weight train, it’s an important factor in ensuring the quality of the aging process is maintained. A good metabolism is necessary to avoid excessive weight gain.
Weightlifting, weighted squats, 10kg lunges, and 15kg bicep curls are all good exercises that don’t require complicated movements or the pursuit of speed. Just like the impact on the ground when running or walking, weight training puts some stress on the bones, and the bones respond by self-improving through the stress, which also helps joint health and leads to good circulation over time: Try retraining 2-3 times a week for 30 minutes each time.
cross different sports Multiple exercises
If you like Pilates, you can also add it to the exercise options, which can help correct body posture, relieve back pain, and help train core muscles. Yoga stretches and strengthens the body’s flexibility and can be done on days other than strength training. Also don’t forget about aerobic exercise such as running, brisk walking or rowing. You can schedule one day for strength training, one day for cardio, and one day for stretching, and make these exercises a cycle.
never stop exercising
The only thing to avoid is to stop exercising.Even when injured, it is okay to stop the sport that caused the injury and choose to play another sport. If you’re injured from running, switch to swimming, biking, or continue running but at a reduced level. If you have diabetes or cardiovascular disease, exercise is very helpful for your health and allows you to continue to choose your favorite foods.
Being guided by a fitness trainer from the start can help increase the intensity of your exercise and avoid thinking that you are weak and will never be able to increase your exercise volume. Exercise also has a boosting effect on the mental side. When you are 50 years old, being able to squat with a load of 20 kg will bring you more confidence.
To balance hormonal changes, moderate intake of nutritional supplements is recommended
symptom:Symptoms of hormonal imbalance occur five to eight years before menopause, starting with a premenopausal drop in progesterone, which leads to an estrogen imbalance. At this time, the body becomes prone to edema, emotional stimulation, anxiety, and poor sleep. As estrogen drops, hot flashes, night sweats, vaginal dryness, decreased libido, and chronic fatigue appear in the body one after another. Urinary tract infections are also prone to occur at this time, and hypothyroidism (because progesterone affects thyroid function) and weight gain are also common phenomena during this period. There are many physical changes that must be faced at this time, and these changes will also vary from person to person.
solution
Véronique Mounier, an expert with a doctor of pharmacy and a nutritionist, explained what everyone is most worried about about hormone replacement therapy (THS). He said that inAfter appropriate treatment, balanced medication, and controlled medication prescribed by a physician, hormone replacement therapy (THS) is not directly related to the occurrence of cancerIt can also relieve discomfort in daily life; at the same time, it can prevent the incidence of cardiovascular diseases.
Magnesium, Zinc, VitaminsDandOmega 3all important
Without the protection of estrogen, women become just as vulnerable to cardiovascular disease as men. If you don’t want to use drugs to improve hormone secretion, you can get it from plants with ingredients similar to female hormones, such as: hops, sage, and red clover. However, it is still not recommended for those who have suffered from hormonal diseases.
Moderate intake of nutritional supplements is recommended with or without hormone replacement therapy: Magnesium for anti-stress. Zinc can strengthen immunity and skin health. Vitamin D and Omega 3 also have the same effect, you can get it directly from nutritional supplements, or eat smaller oily fish.
Véronique Mounier also recommends adding good vegetable oils to your diet: such as camelina, linseed, hempseed, etc. Remind everyone that the intake of good oils cannot be ignored, good oils will not cause obesity, on the contrary, it helps us avoid excessive intake of sugar, junk food and starch. If you eat enough protein and good fats at breakfast, you can keep your blood sugar stable throughout the day, because the emotional changes and stress caused by hormones will make people want to eat sweets. Although sweets can soothe the mood, they can also cause weight gain. accomplice.
Don’t be afraid to grow long hair, mature women with long hair are more feminine
symptom:The structure of the hair changes, becoming flatter and less vibrant. White hair gradually increased. Common menopausal symptoms may also be accompanied by hair loss.
solution
on hairstyle Marisol I agree with mature women to keep long hair, the longer the better, it can fully show femininity. He said more and more women are doing it, which is great! Fifty years old is the moment of full bloom, still beautiful, still sexy, no one stipulates that after 45 years old, hair must be cut short! In addition to long hair, if the hair volume is not much, you can choose to cut the hair to the length of the collarbone, and cut it neatly to maintain a moderate hair volume. For the hair style, it is mainly natural, so that the overall look is more comfortable.
Regarding hair care and maintenance, Marisol shared that he will apply maintenance oil before shampooing, so that the hair is fully nourished but not too greasy. Comb your hair every morning and evening to stimulate hair follicles, shrink hair scales, and make hair more shiny. A little trick is revealed: if the hair loss is too serious, you can intersperse some hair pieces locally, choose slender and light natural hair from Europe, and it can last for three months after ultrasonic shaping.
Soothe joint pain, try a fascial relaxation class
symptom:Weight gain, bone and muscle loss, these factors lead to changes in posture, combined with a lack of activity, can make people more hunched.On the other hand, the pastEstrogenIt can regulate pain messages transmitted to the brain and promote the production of chondrocytes. Nowadays, with the reduction of estrogen, joint pain often occurs. Common wrists, fingers, shoulders, ankles, and knees seem to be rusted. Many women often suffer from low back pain, especially when sitting for a long time. Poor posture can cause fascia hyperplasia, compress muscles, and cause inflammation.
solution
Along with consistent exercise, osteoporosis expert Lorrie Gelle recommends,Incorporate intensive fascial relaxation sessions into your workouts. Osteopathic therapy provides physical and mental support by strengthening the fascia and relieving the stress caused by painful muscles and joints. When discomfort is felt, the muscles around the painful area begin to contract. Restores mobility through stretching of ligaments, muscles, and surrounding areas, along with the action of the parasympathetic nervous system. When circulation in the body improves, organs receive better nutrients, and overall health improves.
Breathing, Meditation Class Can Ease Menopause Anxiety
In addition, he also highly recommends breathing and meditation courses, which are very helpful for relieving anxiety and reducing pain. In order to have a better physical and mental condition, neurological training courses have recently been paid more and more attention. For top athletes, these trainings help them improve their overall performance during competition. Training covers motor skills, physical coordination, and improving individual neural responses, abilities that decline with age.
massage stimulates circulation Increase facial skin moisture
symptom:The speed of skin elastic fiber production and sebum secretion slows down, the skin barrier function is weakened, and the junction of the dermis and epidermis becomes thinner, resulting in tissue sliding. The skin loses its vitality and gradually sags. Poor lymphatic circulation can also lead to tissue blockage.
solution
French skin care expert Sophie Carbonari points out,Massage can have varying degrees of benefits: including aiding circulation, toning, and relaxing muscles and making fascia more supple.If possible, it is recommended to schedule a professional massage once a month. When the circulation is poor and the water is easy to stay in the body, it is easy to cause facial swelling. At this time, a two-minute home massage in the morning and evening is also very important. There is no need to pay attention to too complicated skills, just apply the lubricating cream on the face, press from bottom to top, from the inside to the outside; you can also use a scraping board to scrape from the chin to the ear, or use the pulp of your fingers from the inside And press the eyebrows outward. Visible improvement can be seen through the habit of regular massage.
How to make you look no longer tired!
symptom:I often hear women complain: “I look so tired in the mirror”, and then mention wrinkles and sagging. Indeed, tired skin can leave the face looking dull, aged, and thin. The skin on the body will also start to loosen, and the skin on the arms, knees and abdomen will no longer be firm and soft.
solution
Agnès Ageron, course director of the My Blend beauty spa center in Paris, said that the first thing to do is to increase the degree of moisturizing. The body skin is the same as the face. Dry skin lacks luster and wrinkles will appear more obvious. Revitalize skin with a massage. The body can be exfoliated every day, and the face can be exfoliated three times a week. Before menopause, around the age of 45, you start to change your daily maintenance habits.
She explained,The maintenance goals of each stage should be clear, first find out the key points that need maintenance most urgently. For example, if you have wrinkle problems, first choose anti-wrinkle products and use them continuously for 2 to 3 months, and then use other products for key maintenance. In addition, because the skin metabolism slows down in winter, fruit acid products can be added to the maintenance program.
Disclaimer: The condition of skin care products after use will vary depending on the method of use and the condition of the skin. Please cooperate with the correct use method.
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