Warum der Aufenthalt an der frischen Luft Sie in den Wechseljahren unterstützen kann

Vorteile des Aufenthalts im Freien in den Wechseljahren

1. Verbessert Stimmungsschwankungen, Depressionen und Angstzustände

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 perimenopause and menopause, affecting around 1 in 2 women.

This happens because the same hormones that control your menstrual cycle, oestrogen and progesterone, also influence your serotonin and cortisol levels. As oestrogen decreases during menopause, levels of serotonin - 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. 

• Wenn Sie spazieren gehen oder Sport treiben, ist das sogar noch besser, denn bei körperlicher Aktivität werden im Gehirn so genannte Endorphine freigesetzt, die dazu beitragen, Beschwerden zu lindern und die Stimmung zu verbessern. 

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. 

Der Grund dafür ist, dass natürliches Tageslicht den Melatoninspiegel beeinflusst - das Hormon, das Ihre innere Uhr steuert. Wenn Sie sich morgens dem Sonnenlicht aussetzen, steigt Ihr nächtlicher Melatoninspiegel früher an, so dass Sie leichter einschlafen können.  

Alongside its benefits for menopause related insomnia, bright morning light is proven to be effective against premenstrual syndrome (PMS) and seasonal affective disorder (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. Schützt vor Osteoporose 

Menopause also leads to bone loss. 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 vitamin D supplement. 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.  

Laut dem klinischen Wissenschaftler Kai Triebner gehören dazu Herzkrankheiten und neurodegenerative Erkrankungen wie Alzheimer. Aber wir brauchen auf jeden Fall Sonnenlicht, um gesund zu bleiben. Wie sieht also ein gutes Gleichgewicht aus? 

Der Wissenschaftler kommt zu dem Schluss, dass als allgemeine Faustregel 10-15 Minuten Sonne pro Tag für Gesicht und Unterarme angemessen sind. Wenn Sie sich an einem klaren Tag länger im Freien aufhalten, sollten Sie Sonnencreme auftragen und versuchen, sich zu bedecken, unabhängig davon, wie leicht Sie einen Sonnenbrand bekommen.