Women who are entering the menopause period need to pay attention to eating habits. Proper nutrition can benefit from controlling symptoms such as: mood swings, hot flashes, and weak bones.
Some risk factors and symptoms associated with aging, and menopause can not be changed. But good nutrition can help prevent or alleviate certain conditions that may develop during and after menopause.
In this article I will present a true diet for pre and postmenopausal women.
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Menopause And True Food
For menopause, some basic dietary guidelines are important and should be followed, both before and after.
As women’s diets are often low in iron and calcium, here are some dietary tips that are useful for this important time in the lives of mature women:
– Calcium: Eat foods rich in calcium, it is found in products such as kefir, fish, broccoli and legumes.
– Iron: Eat iron-rich foods daily. Iron is found in red meat, poultry, fish such as sardines, eggs, beef liver, lentils, leafy green vegetables, nuts, among other foods.
– Fiber: Consume foods rich in fiber, such as fresh fruits and vegetables (avocado, apple, banana, broccoli, quinoa, among others).
– Drink plenty of water: As a general rule, drink at least two liters of water every day. This meets the daily requirement for most healthy adults.
– Pisces: Menopausal women need to consume more vitamin D rich foods, or do supplementation to prevent bone loss. Foods rich in vitamin D include fatty fish and fortified foods. They also have healthy fats and iron.
– Proteins: B vitamins provide energy and regulate mood changes, while proteins help stabilize blood sugar (useful for mood changes in menopausal women and to regulate postmenopausal hormones) (2).
– Flaxseed: Flaxseed is high in fiber, which is important to prevent heart disease and constipation. Flaxseed also contains some estrogen-like compounds, which can help balance hormonal changes.
– Almonds: eat almonds for nutritional support during menopause. Almonds are a great source of healthy fat, which helps fight the drying effects of low levels of estrogen. They are also rich in magnesium, vitamin E complex, and riboflavin, which is essential for vascular integrity (3).
– Eggs: These foods are a great source of vitamin D as well as iron and B complex vitamins. All the nutrients we need to feel energetic, and maintain bone and body health in general are present in the eggs.
– Fruits: fruits are essential for calming hormones and are full of antioxidants, are rich in water and fiber (4).
– Vegetables: Very low in calories and high in fiber, vegetables are useful as our calorie needs because they lower the risk of weight gain as we get older.
– Broccoli: As mentioned, calcium is very important to increase bone health and broccoli is an often overlooked source of usable calcium. Calcium deficiencies are the main causes of degeneration of bone health; foods that we have traditionally considered rich in calcium (such as milk) are not usable by our bodies because they are too processed and lose some properties (5).
– Bovine and chicken liver: cow or chicken liver, offers some of the best sources of minerals and B vitamins. The liver is a fantastic source of vitamin C complex, iron and many of the minerals required for our body.
Focus on real foods, real food.
Do not make use of processed foods that can make menopause uncomfortable. Instead, invest in: fiber, water, and protein.
It is also important to seek medical advice.