Dear Roopashree,
I would like to keep my question anonymous.
I have menopaused recently. I walk for 30 minutes every day.
What changes would you suggest in my diet and exercise routine?
Thank you.

Ans: As women enter into menopause stage, there is decline in estrogen levels which can negatively impact metabolism which leads to weight gain. Have a diet with protein rich foods, healthy fats and high fiber rich foods like whole grains and pulses, leafy greens, raw vegetables. Flaxseeds should be included which supports heart and gut health. Foods rich in phytoestrogens like soybeans, chickpeas, berries, etc. can be included in diet. Avoid sugars, processed foods, oil fried, junks, high salty foods, alcohol, caffeine( triggers symptoms) , too spicy foods etc. Follow a regular exercise regimen.

Ans: Perimenopause menorrhagia happens, due to hormonal imbalance. This is a burning candle burns brightly before it extinguishes. Definitely one need to meet a Gynec to rule out any other pathology inside. After that supportive measures through balanced nutrition, magnesium, iron supplements help a lot. Rest and moderate exercices to help the circulation is important. Above all, being positive towards the episode will settle it down

Ans: The optimal amount of walking or jogging for health benefits can vary based on individual factors such as current fitness level, overall health status, and personal objectives. However, general guidelines suggest aiming for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly for adults, as recommended by health authorities like the World Health Organization (WHO).

Moderate-intensity walking typically involves brisk walking where conversation is possible but singing would be challenging. Vigorous-intensity walking entails walking at a faster pace, possibly uphill, where maintaining a conversation without pausing for breath becomes difficult.

For jogging or running, the focus is usually on vigorous-intensity aerobic activity, characterized by a pace that significantly elevates heart rate and breathing.

Given your age of 41, it's crucial to gradually increase activity levels if you're new to exercise or have been inactive. Consulting with a healthcare professional before starting a new exercise regimen, particularly if you have underlying health issues, is advisable.

Remember, these are general recommendations, and individual circumstances may warrant adjustments. It's essential to listen to your body, set realistic goals, and prioritize safety and gradual progression in your fitness journey.

Ans: The goal of ACL surgery, as well as other reconstructive surgeries, is to enable a return to your daily activities, including walking, jogging, brisk walking It's essential to engage in consistent aerobic exercises and knee-strengthening routines to support this process. Please do visit Physiotherapist who will evaluate you and suggest exercise plan. Regarding weight please do take opinion from Dietician regarding diet plan where you reduce carbohydrate intake and increase protein intake.

Ans: Thank you for your inquiry. I empathize with your concern and admire your dedication to achieving fitness and wellness. Weight gain and fat accumulation occur gradually, and likewise, shedding excess weight takes time and commitment. It necessitates a balanced approach, including adopting a nutritious diet, reducing calorie intake, and engaging in aerobic and high-intensity exercises. Seeking guidance from a professional for personalized diet and fitness recommendations is advisable. Consistency is pivotal in this journey