- 1. BREEZE THROUGHMENOPAUSE WHILE DANCING! Dr.Maninder Ahuja
Chairperson Mid Life Management committee of FOGSI President
FOGS(Faridabad Obst&gyane society)Founder Secretary IMS
Faridabad chapter(Past) chairperson Public awareness committee of
IMS Secretary General IMS Ahuja Hospital &Infertility Centre
526 sector 17 Faridabad
2. WOMAN IS THE PIVOT OF UNIVERSE! Woman is the axlearound whom
thefamily, society nay!The whole universeis revolving .So herhealth
is of utmostimportance at allstages of life moreso in
Menopause.Dr.Maninder ahuja01/28/13 2 3. Why important? Life
expectancy is increasing!!! Remember - in 1900 people
wereconsidered old in their 40s; just 40years ago people seemed old
in their60s; but today many do not feel old intheir 80s a
phenomenon and we saynever feel old and remain walking tillthe
final recall! From 30 yrs to 76 yearsDr.Maninder ahuja 01/28/13 3
4. Comparison of world widepostmenopausal women over the years 1990
2030World wise population 470nmillion 1.2 billionDeveloping
countries40% 24%Developed countries 60% 76% DR.MANINDER AHUJA
01/28/134 5. QUALITY OF LIFE IS IMPORTANT In these Golden Years she
wants to have herown identity!AAJ PHIR JEENE KI TAMMANNAHAI , AAJ
KUCH KARNE KA IRADA HAI!!!!!!!Dr.Maninder ahuja01/28/135 6. FIT AT
FORTY , STRONG AT SIXTYAND INDEPENDENT ATEIGHTY !!Dr.Maninder ahuja
01/28/13 6 7. WHAT IS MID LIFE CRISIS INTERFERING WITH QOL Weight
gain Metabolic syndromesVasomotor symptoms Mood changes Increased
risk of CHD Hot flushes Hypertension Depression Diabetes. Sleep
disturbancesMusculoskeletalUrogenital symptoms Sarcopenia Dryness
of vagina Dysuria Osteoporosis Frequency of urine, Late sequelae
Incontinence Alzheimer sexual problems Dr.Maninder ahuja 01/28/13 7
8. Which one is Quality life?Dr.Maninder ahuja 01/28/13 8 9.
Bhagwati oza 72 !this is QOL Age and sex are nodeterrent At 70, she
cycles 30kmfor a swim.Amountaineer whotrained under TenzingNorgay,
a qualifiedpilot and a doctor,Bhagwati Oza, who isset to represent
Indiain an internationalswimming meet, saysshe lives to make
herlife worthwhiledr.maninder ahuja01/28/139 10. My role is
motivation!! Initially only tools man hadwas his own hands In this
mechanised worldthe only muscles we areusing are our fingers
forvarious controls. The only weight we arecarrying is our own
bodyweight. In all, a sedentary lifestyleaccounts for some
250,000premature deaths annually Dr.Maninder ahuja01/28/13 10 11. A
SMALLA small truth to make life100% TRUTH TOWhat isand enjoyable!
100%making life MAKE LIFE 100%Dr.Maninder ahuja 01/28/13 11 12.
Dr.Maninder ahuja 01/28/13 12 13. Hard Work
H+A+R+D+W+O+R+K8+1+18+4+23+15+18+11 = 98%Knowledge
K+N+O+W+L+E+D+G+E11+14+15+23+12+5+4+7+5 = 96%Dr.Maninder ahuja
01/28/13 13 14. Love L+O+V+E 12+15+22+5 = 54% Luck L+U+C+K
12+21+3+11 = 47%( dont most of us think this is the most important
??? ) Dr.Maninder ahuja 01/28/13 14 15. Then what makes 100% ? Is
it Money ? ... NO ! ! ! M+O+N+E+Y 13+15+14+5+25 = 72%Leadership ?
... NO ! ! ! L+E+A+D+E+R+S+H+I+P12+5+1+4+5+18+19+9+16 = 89%
Dr.Maninder ahuja 01/28/13 15 16. ATTITUDE
A+T+T+I+T+U+D+E1+20+20+9+20+21+4+5 = 100% It is OUR ATTITUDE
towardsLife and Work that makes OUR Life 100% ! ! !Dr.Maninder
ahuja 01/28/13 16 17. Every problem has a solution,only if we
perhaps change our attitude.We cant help you if you donthave
positive attitude !what we really need to go further... a bit
more... Dr.Maninder ahuja01/28/13 17 18. Change Your Attitude And
You Change Your Life ! ! ! Dr.Maninder ahuja 01/28/13 18 19.
"Happiness keeps you Sweet,Trials keep you Strong,Sorrow keeps you
Human,Failure keeps you humble and Successkeeps you glowing, but
onlyFaith & Attitude Keep you going... Dr.Maninder ahuja
01/28/1319 20. Live A Life That Matters 21. Living a life that
matters doesnt happen byaccident. Its not a matter of circumstance
butof choice.Choose to live a life that matters!!! 22. MENOPAUSE
AND DETRIMANTSOF QUALITY OF LIFE The researchers conclude
thatstrategies that may help to improve thequality of life of
postmenopausalwomen: Positive attitudes toward aging. Encourage a
healthy lifestyle 23. Don,t limit Laughing to morning
only!Dr.Maninder ahuja 01/28/13 30 24. Keep only
cheerfulfriends.The grouchespull you down. 25. Never let the brain
idle. "An idle mind is thedevils workshop".And the devilsname
Alzheimers. 26. Enjoy the simple things. Laugh often, long and
loud. Laughuntil you gasp for breath. The tears happen. Endure,
grieve, and move on. The onlyperson, who is with us our entire
life, isourselves. 27. Be ALIVE while you are alive. Surround
yourself with what you love , whether its family, pets,
keepsakes,music, plants, hobbies, whatever. Your home is you
refuge. 28. Cherish your health: If it is good, preserve it. If it
is unstable, improve it. If it is beyond what you can improve,get
help. 29. Dont take guilt trips. Take a trip to the mall, even to
thenext county; to a foreign country but NOT to where the guilt is.
30. Major domains of QOL Being Belonging BecomingDr.Maninder ahuja
01/28/13 37 31. Being this would help you to breezethrough
menopause ( Health PLUS Forum)Physical Being includes aspects of
Physical health, personal hygiene, Nutrition, Exercise, Grooming,
clothing, and physical appearance.Psychological Being includes the
personspsychological health and evaluations concerningthe self, and
self-control.Spiritual Being reflects personal values,
personalstandards of conduct, and spiritual. beliefs whichmay or
may not be associated with organizedreligionsDr.Maninder
ahuja01/28/1338 32. WHEN TO START LIFE STYLE MODIFICATIONS? AT
THIRTY FIVE PLUS OR MID THIRTIESdr.maninder ahuja01/28/13 39 33.
Bone mass with age 34. What happens in mid thirties ! 35 yrs
onwards you lose bone mass at 0.5 to 1% per yr(initial quality Imp)
Around menopause loss is upto 4-5 % per year You also lose muscle
mass from 35 years onwardsvitamin D receptor, estrogen receptor,
transforming growth factor, interleukin-6,interleukin-1 receptor 2,
type I collagen genes, and collagenases are for genetic causes 35.
WHAT ARE LIFE STYLEMODIFICATIONS? ATTITUDE CHANGE DIET EXERCISE
CALCIUM VIT D OR SUN EXPOSURE Alcohol NOT MORE THAN30 ml/day No
smoking neither active nor passive Meditationdr.maninder
ahuja01/28/13 42 36. Components of fitnessExercise is designed to
improve the fivekey components of physical fitness: Body
composition Cardio-respiratory endurance, Muscle strength Muscle
endurance, Flexibility .Dr.Maninder ahuja 01/28/13 45 37. Other
advantages Mood elevation Sexuality Decreased incidence of
estrogendependent cancers Osteo arthritis Balance Fall prevention
38. Weight loss Is it a losing battle?Dr.Maninder ahuja 01/28/13 47
39. MOTIVATION!Dr.Maninder ahuja01/28/13 48 40. WEIGHT LOSS BY
CALORIERESTRICTION IS BIG NO! AS YOU LOSEMUSCLE ALONGWITH FAT
MUSCLES ARE NO!!!!!!!!!!!RESPONSIBLE FOR20% OF YOURESTING
ENERGYEXPENDITUREDr.Maninder ahuja01/28/13 49 41. Cause for weight
gain Your metabolism slows by 5 percenteach decade. Compared to age
25, youll burn about100 fewer calories a day at 35 and 200fewer at
45. Do nothing, and you could gain eightto 12 pounds a year. 42.
Fat burns less cakories The metabolic difference between apound of
muscle and a pound of fat isdramatic: Muscle burns at least
threetimes more calories. A woman whoweighs 130 pounds and has a
healthy25 percent body fat will burn about 200more calories per day
than a 130-pound woman with about 40 percentbody fat a typical
level for women atmidlife, 43. Important tricks women who skipped
breakfast were 30percent more likely to be overweight. When things
get extra-hectic, yourlevels of cortisol, a stress hormone,shoot
up. Sleep deprivation increases theappetite-stimulating hormone,
ghrelin,and decreases the satisfactionhormone, leptin,so meditation
or walk 44. SARCOPENIA(MUSCLEWEAKNESS)By the age of 70, you only
have about 50% to 55% of your muscle mass left Dr.Maninder ahuja
01/28/13 53 45. Weight control in elderly Caloric restriction,
Exercise. Strength &Resistance trainingDr.Maninder ahuja
01/28/13 54 46. Ideal weight and WHR BMI of 18-23normal.(20-25 )
BMI of 23-28 isoverweight(25-30) BMI of over 28 isobesity(>30)
BMI of over 35 ismorbid obesity BMI is Wt.in Kg /ht insqM Ideal WHR
0.8 Ht in cms-100 is wt in KgsDr.Maninder ahuja01/28/13 55 47. New
factor neck thickness 1. Average neck 4. For every nearly-3
cmcircumferences were more of neck, men had 3.040.5cm in men and
34.2 cm mg/dl more blood glucosein women. levels. 2. For every
nearly-3 cm 5. For every nearly-3 cmmore of neck, men had 2.2 more
of neck, women hadmg/dl less good HDL 2.1 mg/dl more
bloodcholesterol.glucose levels. 3. For every nearly-3 cmmore of
neck, women had2.7 mg/dl less good HDLcholesterol. 48. implications
3. In patients with a BMI 35 1. 1% reduction in HDLkg/m2,
measurement of waistcholesterol increases the circumference is less
helpfulchances of heart attack bysince it adds little to
thepredictive power of the disease3% and vice versa.risk
classification of BMI; 2. In adults with a BMI ofalmost all
individuals with this22.9 to 34.9 kg/m2, a waist BMI also have an
abnormalcircumference greater thanwaist circumference.85 cm for men
and 80 cm for 4. A neck circumference of >women is associated
with a42.5 cm is also associated withgreater risk of snoring with
sleep apnea andhypertension, type 2subsequent high blooddiabetes,
and dyslipidemia, pressure.and heart disease. 49. Calculate
caloriesbanking of calories!For maintananceFor losing weight
Multiply your current weight To lose one pound aby an activity
factorweek, subtract 500between 10-20. Use ahigher number (15 - 20)
if from your maintenanceyou are younger, caloric levelmoderately
overweight or of To lose two pounds aideal weight and moderateweek,
subtract 1000to very active. The lessactive and more overweight
calories from theyou are, the lower the maintenance levelnumber
should be, (10-14). dr.maninder ahuja01/28/13 59 50. Types of
exercises Aerobic like walking,swimming,cycling,dancing,taichi,yoga
Stretching exercises like Pilatees,yoga Weight training &
resistive exercises Mindful exercises like meditationDr.Maninder
ahuja 01/28/1360 51. Benefits of resistance exercise builds lean
mass which will speedmetabolism helps prevent osteoporosis 52.
Resistance exercises are must! Resistance exercises causesincrease
in muscle mass, decrease in fat increase in BMR . Evidence now
indicatesthat one is never too old tobenefit from exercise; this
istrue even for frailinstitutionalized women asold as 100 years our
women were doingthem! Dr.Maninder ahuja 01/28/13 64 53. This is the
way you would be losing height! 54. Exercise and sexuality For
proper sexual function you needexercise, cardiorespiratory,
strengthbuilding ,endurance and flexibility ofyoga. Sex is also an
exericse burning about88 cal. / hr. Relaxation of mind is there and
qualityof life and good interpersonalrelationships 55. Strength
training in osteoarthritis After 12 Week Strength Training Balance
improved by 55 % Muscle strength increased by 14% Flexibility
improved by 17% Self-reported pain decreased by30% Tibial cartilage
volumeincreased. dr.maninder ahuja01/28/1369 56. You need stamina
for walking!Dr.Maninder ahuja01/28/13 70 57. INTENSITY OF EXERCISE
Moderate to severe in intensity How to know about intensity MHR :
60-80 % of MHR and MHR is 220_ age in yrs. At 50 yrs 220-50 = 170
and60 % is 102-136 Borg test of SPE Talk testdr.maninder
ahuja01/28/1371 58. PILATES Low impact non aerobicstretching and
strengthingexercises reducing muscle tension reducing joint pain
improving posture improving back strength improving coordination
promoting relaxationimproving overall muscletoneDr.maninder ahuja
faridabad 01/28/13 72 59. Exercises Resistance and weight
bearingStretching exercises 60. Leg press for leg
musclesdr.maninder ahuja 01/28/13 76 61. This is one way of doing
lunges !!!!Breeze through life while dancing !!! 62. Every body
loves dancing! 63. Sexuality is a major contributor forQOL Kegels
exercises cant be ignored ! 64. Sharmila TagoreDr.Maninder ahuja
01/28/13 81 65. It is never too late!Dr.Maninder ahuja 01/28/13 82
66. Don,t be left behind! , , , , Dr.Maninder ahuja 01/28/13 83 67.
If you want to be free and flying!Make the journey of life
beautiful! Come and exercise ,change attitude ,eat properly!!!!You
dont have to lose anything except your
fat!http://indianwoman35plus.com/Dr.Maninder ahuja01/28/13 84 68.
dr.maninder ahuja 01/28/13 85