Why getting outdoors can support you through menopause

فوائد التواجد في الهواء الطلق خلال فترة انقطاع الطمث

1. يحسن تقلبات المزاج والاكتئاب والقلق

Getting outdoors, enjoying your surroundings, and hopefully feeling the sun on your skin, can be a great boost if you are feeling low or stressed. If you are menopausal, there's even more reason to make this a habit. 

Perhaps you've found yourself feeling more irritable, low, tearful, or anxious? You're not alone. Changes in mood are a common feature of ما قبل انقطاع الطمث و انقطاع الطمث, affecting around 1 in 2 women.

يحدث هذا لأن نفس الهرمونات التي تتحكم في دورتك الشهرية، الإستروجين والبروجستيرون، تؤثر أيضًا على مستويات السيروتونين والكورتيزول لديك. مع انخفاض الإستروجين خلال فترة انقطاع الطمث، تنخفض مستويات السيروتونين - the happy hormone - also go down, while stress hormone cortisol levels may go up. Getting outdoors can help rebalance these hormones. This works in several ways: 

• Sunlight triggers serotonin production in your body lifting your mood straightaway. 

• If you're walking or exercising in some way, even better - physical activity releases brain chemicals called endorphins, which help ease discomfort and boost your mood. 

2. Helps you sleep better at night   

A broken night's sleep is often part of menopause, sometimes caused by uncomfortable hot flushes. But going for a walk outside at the start of the day can improve how well you sleep that night. 

This is because natural daylight influences your levels of melatonin - the hormone which regulates your body clock. By exposing yourself to sunlight in the morning, you cause your night time melatonin levels to rise sooner, helping you fall asleep more easily.  

Alongside its benefits for menopause related insomnia, bright morning light is proven to be effective against متلازمة ما قبل الحيض (PMS) و الاضطراب العاطفي الموسمي (SAD). Melatonin also plays an important role in fighting infection, auto-immune problems, inflammation, and even cancer.  

Not only energising and refreshing, a good night's sleep also supports you through menopause by maintaining a healthy hormone balance. Many of your hormones are released and regulated during sleep - including progesterone, cortisol, and HGH (human growth hormone).  

3. Protects against osteoporosis 

Menopause also leads to فقدان العظام. The oestrogen hormone helps build bone mass, so lower levels during and after menopause leave your bones more vulnerable to fractures caused by osteoporosis. In fact, it's thought that at least 1 in 3 women over age 50 will experience these fractures. 

Getting plenty of vitamin D could help counter this effect, maintaining strength in your bones. As you can't get enough vitamin D from the food you eat, the most important source is natural sunlight. When the sun hits your skin, your body produces a form of vitamin D that promotes healthy bones.  

In places like the UK where we have limited exposure to the sun in winter, it’s also recommended that everyone take a daily مكمل فيتامين د. Combining natural sunlight with a 10 micrograms (400 units) daily supplement is best. 

The mental health benefits of the outdoors - and nature in particular - may also help your bones. Both long-term stress and depression interrupt certain hormones important for bone health, which is thought to be caused by high cortisol levels.  

Like all things in life, there's a balance to be struck. Too much UV radiation from the sun can be harmful for anyone, but after menopause, how this affects your hormones may contribute to several health issues.  

According to clinical scientist Kai Triebner, this includes cardiac diseases and neurodegenerative diseases such as Alzheimer's. But we definitely need sunlight to stay healthy, so what does a good balance look like? 

يستنتج العالم أنه كقاعدة عامة، فإن تعريض وجهك وذراعيك السفليتين لأشعة الشمس لمدة 10-15 دقيقة يوميًا هو أمر مناسب. إذا كنت ستبقى في الخارج لفترة أطول في يوم صافٍ، ضع كريم الشمس وحاول التغطية، بغض النظر عن مدى سهولة تعرضك لحروق الشمس.