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Alternatives to hrt: lack of energy, feeling 'blue' or out of sorts ALTERNATIVES TO HRT: LACK OF ENERGY, FEELING 'BLUE' OR OUT OF SORTS
Strange as it may seem, feelings of lethargy are often associated with a lack of strenuous physical activity. Lack of exercise, especially exercise that takes you beyond your home, can make you feel rather depressed too. A program of regular moderate physical activity is one of the first things to consider when feeling out of sorts. In general, it is best to set a manageable target, .beginning slowly and increasing the level of activity progressively. Inertia is one of the most difficult states to overcome. Setting too high a target can be counterproductive and may send you backwards.
Sticking to an exercise plan for a couple of weeks does wonders for morale and, instead of inventing excuses to avoid exercise, you will find it becomes something to look forward to with pleasure. In working out an exercise plan, there are some important factors to consider.
- The aim is to make regular physical activity part of your life, so choose something you enjoy — something that is convenient, interesting, can be done independently and is realistically achievable.
- If you are over forty or have high blood pressure, diabetes or a known heart problem, check with your doctor before you start your plan. A preliminary health check is sometimes advisable anyway, especially if you intend working up to strenuous forms of activity.
- Always warm up for at least five minutes before exercising, and cool down after it. Include some stretching exercises in the warm-up to reduce the risk of muscle strains.
- Never exercise if you are not feeling well. If illness interrupts your plan, resume at a lower level than before and slowly build up again.
- Tell your doctor about any symptoms you experience during exercise, particularly chest discomfort or undue dizziness.
Any woman at midlife who smokes should consider giving it away. If you are a typical twenty-cigarettes-a-day smoker who quits, you will experience changes something like these:
- Between twelve and twenty-four hours after stopping, you will start to feel less short of breath when you exert yourself.
- Within a couple of days you will begin to feel and smell fresher. Your taste buds will come alive and your sense of smell will return.
- Within three weeks your lungs will be working better and physical activity will be easier.
- Within two months, blood flow to your limbs will improve and you will have more energy.
If you have tried quitting repeatedly without success it may be time to consider a Quit group, which will provide a sound educational approach and ongoing support.
Finally, help for lethargy and depressed moods may be obtained from plants that contain oestrogen-like substances, called phyto-oestrogens. They seem to have less powerful effects than the oestrogens used in HRT, but are worth trying. Plants with a considerable amount of oestrogen-like content include alfalfa, aniseed, basil, caraway, chervil, the common beans, fennel, fenugreek, hops, licorice (which should be avoided by people with blood pressure problems), parsley, red clover, sage and soya bean sprouts.
Foods containing smaller amounts of oestrogen include fresh corn, corn oil, green peas, cabbage, wheat bran and wheat germ, rice bran and milk. The list is so long that you should have no difficulty finding something you can add to salad, vegetable or other dishes each day.
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