Menopause nutrition: which foods are good for menopause?
Let’s face it, not every aging part sounds great, especially when you’re a woman, you start thinking about menopause. This is when estrogen and progesterone levels start to decrease and the hot flashes start to rise. In addition, this period of time resulted in other “less pleasant” symptoms, such as weight gain, increased appetite, mood swings, depression and cognitive decline.
Menopause also has to do with the health challenges that must be taken seriously. High blood pressure, weight gain and breast cancer, osteoporosis and increased risk of heart disease are the result of reduced hormones. At this time, many women choose to seek hormone replacement therapy, although this is not an all-purpose treatment, and not everyone can be cured. At the same time, many women have come up with other options to help them navigate this often physically and emotionally troubled time. The fact is that taking a proactive role in nutrition may be the answer that you’re looking for more easily.
Related: food helps to naturally lower cholesterol.
Before and after menopause, there are many ways to adjust your diet to get the most out of the symptoms and effects of menopause. Is the best way to get to accept knowledge about how to eat during menopause, so that when time comes, you can clearly know how to eat the right things to become one of your best partner, so as to allow yourself to feel uncomfortable.
Carbohydrate snacks – many women experience mood swings during menopause, which may be associated with a depressive episode. As the hormone fluctuates, so does brain chemistry, especially when it comes to serotonin. As serotonin levels begin to decline, women often crave sweets and fret. When serotonin is elevated, cravings are reduced and optimism is restored. For those who are experiencing low levels of serotonin, this is a carbohydrate-rich snack that can improve mood for a long time. It might be wise to plan ahead of time with fruits, popcorn, pretzels, graham crackers, even whole wheat bread and peanut butter. Be proactive; Don’t wait until you’re hungry to set your own food options – this will reduce the likelihood that you will do these things, and it will be more likely to reduce your nutritional goals.
Calcium – importantly, women must get enough calcium in their early life because they cannot begin to store calcium until they are 30. Postmenopausal and postmenopausal women are at greater risk of developing osteoporosis. In fact, one in two postmenopausal women consume less than half the recommended amount of calcium to prevent bone loss and osteoporosis. For this reason, young women as young as possible should be fully aware of the need for calcium in their diet. Regardless of age, premenopausal, postmenopausal or postmenopausal calcium supplementation can help slow bone loss. Foods rich in calcium include milk, cheese, yogurt, leafy greens, almonds and calcium-fortified foods.
Vitamin D – vitamin D is necessary for the body to absorb calcium. In order to meet the high calcium requirement, the diet should contain vitamin D. Vitamin D can also be found in fatty fish and fortified foods, but it can also meet demand in the sun.
Almonds – this healthy snack can be very helpful during menopause. Healthy fats found in almonds can help counteract the effect of many women’s drying effects at low estrogen levels. They also contain minerals and vitamins such as vitamin E complex, manganese and copper, which contribute to heart health.
Protein-protein foods stabilize blood sugar, which in turn helps feed hunger. This will help prevent unwanted weight gain. Adding chicken, plant protein, nuts and fish is good for menopausal women.
B vitamins – for those experiencing mood swings and reduced energy levels, vitamin B vitamins have been found to provide energy and help reduce mood swings. Look at the rich B vitamins in peas, eggs, dried fruit or liver.
Moisturizing – by staying hydrated, it can resist and reduce the usual symptoms of bloating and dry mouth during menopause. Although water has the trick, it is also recommended to add fruit and vegetables with high water content, such as watermelon or cucumber, which was the most advantageous at the time.
Brain food – many women have a slow mental decline as they get older, so they definitely increase the amount of food in the brain, which will help to prevent a decline in memory and cognitive health. Fatty fish, leafy greens and blueberries are foods that improve brain function.
Heart health – after menopause, when estrogen levels drop, the risk of heart disease increases. In fact, this is the leading cause of death for postmenopausal women. For this reason, it is important to follow high fiber, healthy and whole foods to avoid the risk of heart disease. In this case, adding fruits and vegetables, whole grains and legumes, and low-fat dairy products and lean meats will provide heart-healthy options.
Eggs – eating eggs provides the body with important sources of vitamin D, iron and B vitamins. This perfect protein will also stabilize hunger and help combat excess weight gain.
Iron-rich foods – women are at risk for anemia during menopause, so it is important to add iron-rich foods such as red meat, beans and eggs. It is recommended that you have at least three meals a day with iron-rich foods.
Maintain a healthy weight – although not always easy, try to maintain a healthy weight during menopause. This may mean that your exercise is becoming more rigorous, doing more activities during your day, and looking at the ingredients and portions. Related: 4 weeks low impact weight loss plan – 40 minutes or less.
As you can see, there are a number of different dietary changes that can help alleviate your menopause. Take the time to plan ahead, add some of these delicious foods to your daily intake, and you can help with the easier process of menopause.