Menopause nutrition: what foods are good for menopause?
Let’s face it, not every part of aging sounds great, especially when you’re a woman and you start thinking about menopause. This is when estrogen and progesterone levels start to drop and hot flashes start to rise. In addition, this time can lead to other “unpleasant” symptoms, such as weight gain, increased appetite, mood swings, depression and cognitive decline.
Menopause is also associated with health challenges that must be taken seriously. High blood pressure, weight gain and increased risk of breast cancer, osteoporosis and heart disease are the result of decreased hormones. At this time, many women choose to seek hormone replacement therapy, although it is not a multipurpose treatment and not everyone can be cured. At the same time, many women have suggested other options to help them cope with this often physically and mentally exhausting time. In fact, playing a positive role in nutrition may be the easier answer to find.
Related: food helps lower cholesterol naturally.
Before and after menopause, there are many ways to adjust your diet to minimize the symptoms and effects of menopause. It’s the best way to get to know how to eat during menopause, so that when the time comes, you can clearly know how to eat the right foods and become one of your best mates, making yourself uncomfortable.
Carbohydrate snacks – many women experience mood swings during menopause, which may be linked to depressive episodes. As hormones fluctuate, so does brain chemistry, especially in the case of serotonin. As serotonin levels begin to drop, women tend to crave sweets and worry. When serotonin rises, cravings decrease and optimism returns. For those with low serotonin levels, it’s a carbohydrate rich snack that improves mood over time. It might be wise to plan fruits, popcorn, pretzels, graham crackers, and even whole wheat bread and peanut butter in advance. The initiative; Don’t wait for your cravings to set your own food choices – this will make you less likely to do these things and more likely to reduce your nutrition goals.
Calcium – it’s important that women get enough calcium early in life because they can’t start storing it until they’re 30. Postmenopausal and postmenopausal women are at greater risk of osteoporosis. In fact, one in two postmenopausal women consumes less than half the recommended amount of calcium to prevent bone loss and osteoporosis. For this reason, young women should be as aware as possible of the need for calcium in their diet. Calcium supplements before, after and after menopause can help slow bone loss, regardless of age. Foods high in calcium include milk, cheese, yogurt, leafy greens, almonds, and calcium-fortified foods.
Vitamin D – vitamin D is essential for the body to absorb calcium. In order to meet high calcium needs, the diet should contain vitamin d. vitamin D can also be found in fatty fish and fortified foods, but it can also meet the needs of the sun.
Almonds – this healthy snack is very useful during menopause. Healthy fats found in almonds may help counteract the effect of many women drying at low estrogen levels. They also contain minerals and vitamins, such as vitamin E complexes, manganese and copper, which contribute to heart health.
Protein-protein foods stabilize blood sugar, which helps feed hunger. This helps prevent unnecessary weight gain. Adding chicken, vegetable protein, nuts and fish is good for menopausal women.
B vitamins – for those who experience mood swings and lower energy levels, B vitamins have been found to provide energy and help reduce mood swings. Look at the B vitamins found in peas, eggs, dried fruit, or liver.
Moisturizing – by keeping hydrated, it can resist and reduce the common symptoms of abdominal distension and dry mouth during menopause. Although water has a knack, it was also recommended to add fruits and vegetables with high water content, such as watermelons or cucumbers, which were most beneficial at the time.
Brain foods – many women have a slow mental decline as they age, so they are certain to increase the amount of food they eat in the brain, which will help prevent declines in memory and cognitive health. Fatty fish, leafy greens and blueberries are foods that improve brain function.
Heart health – when estrogen levels drop after menopause, the risk of heart disease increases. In fact, this is the leading cause of death in postmenopausal women. Therefore, 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 beans, low-fat dairy products and lean meat will provide heart-healthy options.
Eggs – eating eggs provides the body with important sources of vitamin D, iron and B vitamins. The perfect protein also stabilizes hunger and helps fight unwanted weight gain.
Iron-rich foods – women are at risk of anemia during menopause, so it’s important to add iron-rich foods such as red meat, beans and eggs. It is recommended that you eat at least three iron-rich foods every day.
Maintain a healthy weight – while not always easy, try to maintain a healthy weight during menopause. This may mean that you exercise more rigorously, do more during the day, and look at the ingredients and parts. Related: a 4-week low impact weight loss program – 40 minutes or less.
As you can see, there are many different dietary changes that can help reduce your menopause. By taking the time to plan ahead and adding these tasty foods to your daily intake, you can help make the menopause easier.