Healty diet for menopause
IMPORTANCE OF FOOD DURING MENOPAUSE
Diet for menopause
Diet plays a fundamental role in the control of the negative symptoms of menopause.
A suitable diet will help to balance feminine hormones and to prevent a series of diseases to which the woman is more prone during this sexual period.
Vegetables and fruits for menopause
A diet rich in natural vegetal food, with many vitamins, fiber and minerals will help to avoid the tendency to swelling and will avoid the appearance of metabolic diseases such as obesity, cholesterol or heart problems.
Fats for menopause
At the same time, we will have to avoid greasy foods, especially those containing saturated fats, which intake alone can increase your weight or facilitate the appearance of cholesterol. Whole milk or whole dairy products are also not recommended. It is best to take low fat foods.
It is important to take unsaturated fats, such as olive oil or to acquire these principles from other vegetal such as nuts or almonds, rich in unsaturated fatty acids Omega-3 that prevent the formation of thrombi in the blood and the onset of cardiovascular problems.
To avoid hot flushes, women would have to increase the number of meals and decrease their amount. The ideal would be to distribute food in five or six meals a day. Moreover, this would help to maintain more stable blood sugar levels to avoid too exaggerated increases or decreases which may cause dizziness or sudden mood changes.
Limit the consumption of sugar
To make this effective, you should limit the consumption of sweets or desserts, replacing the intake of these simple sugars with more suitable ones. A contribution of more complex carbohydrates would be more appropriate.
These are obtained from plant foods like whole grains, vegetables and starches. Energy obtained from the ingestion of fruits is considered very suitable.
Ingestion of liquids must be abundant in menopause
They can be obtained from fruit juices and especially from mineral water. Water drains your body and eliminates toxins. It also cools you, helping you to lower your high body temperature when you feel hot flashes can occur.
Precisely to avoid these unpleasant symptoms, it is not advisable to drink alcohol or stimulant drinks.
Food especially recommended for menopause
Soy and foods rich in phytoestrogens for menopause
Those plants rich in these components help balance female hormones. Among the plants richest in these compounds. some deserve special attention:
This involves both a reduction of bad cholesterol in the blood (LDL) and an increase of good cholesterol (HDL) which benefits blood circulation and prevents heart problems. It also decreases the risk of breast cancer in women with excess of estrogen.
On the other hand, it prevents the occurrence of many symptoms of menopause such as hot flushes, vaginal irritation, irregular periods, etc. or those diseases that are more likely to develop after the loss of menstruation: the loss of bone mass or osteoporosis and heart disease.
It was found that Eastern women, who have in soy one of the main sources of food, have a much lower incidence of these diseases. Studies conducted at the University of Illinois in postmenopausal women showed that those who were subjected to a soy diet not only managed to prevent a reduction of bone mass loss but even increased by 3%.
While the ones that did not ingest this legume, lost it a bit. You can eat soy in many ways, both the vegetable and its derivatives, among which tofu or soy dextrin are very suitable.
The latter is used as a substitute for meat because of its richness in protein and the similarity in texture.
Other plants that contain phytoestrogens are:
Foods rich in calcium for menopause
The loss of calcium that takes place at this time can be compensated with food rich in this mineral.
(Raw bran used to activate the depositions inhibits the absorption of calcium!!!. It is best to take foods like whole grains (oats are richer in calcium than wheat) or dry fruits (dry figs or nuts are ideal to prevent osteoporosis)
Both previoulsy mentioned foods constitute outstanding examples to expell feces without taking raw bran due to their fiber wealth.
Foods rich in boron for menopause
Boron helps to increase the level of estrogens in the blood. Strawberries are the food with the higher content of this mineral.
Foods rich in Vitamin C
Its antioxidant properties help prevent the degeneration of the body and keep skin and hair in good condition. (More information on this vitamin and the foods contains that it)
More information on menopause and its natural treatment in the listing above.
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This material is for informational purposes only. In case of doubt, consult the doctor.