During menopause, women experience changes in your body and metabolism, and some symptoms that can be annoying. The role of diet during this stage is important because it can help improve symptoms and prevent conditions associated with menopause.
It is known as menopause when the woman stops menstruating, however, when menopause occurs, there are several hormonal changes prior to their occurrence, characterized by falling estrogen, which can alter our metabolism.
Reinforce your power at Menopause
At menopause there are certain nutritional needs that are powered and it is important to consider to avoid problems such as osteoporosis, anemia, among others.
DietCalcium: This mineral is important for healthy bones and teeth, and also participates in other functions of the body with muscle contraction. It is important to include enough calcium in our diets to avoid problems like osteoporosis, some foods rich in this mineral are milk, sardines, legumes, seeds such as almonds, among others.
Iron: During menopause is very important to include foods rich in iron , since they avoid problems of anemia. Some foods that contain iron include (preferably lean), fish, green leafy vegetables, nuts, among other red meats.
Vitamin D is needed for calcium absorption, so that should be present in our diet, sun exposure to produce and activate vitamin D. Some dietary sources of vitamin D is necessary, they are the added milk, egg, fish oil, liver.
Fiber: Although not absorb the fiber plays an important role in our diet as it helps us to improve our digestion and protect against cholesterol. During menopause, and after these hormonal changes, women are likely to have high cholesterol. High fiber foods are those of vegetable origin such as fruits and vegetables, or legumes, they are also found in whole grains.
Prefers whole grains: Whole grain breads, brown rice, among other examples, are better than refined grains, like white flour, white rice, among others, as to refine the grain is removed from the fiber thus losing their ability to be satisfied and also some of their nutrients, so it is best to opt for whole grains.
Drink plenty of water: To have a healthy body and prevent fluid retention, it is important to drink 4-6 glasses of water a day daily, depending on our physical activity, still needed more water when we sweat or have lost more fluid.
Foods to Avoid
A suitable feed for menopause, not far from a healthy diet, and to feel better, it is necessary to maintain a healthy weight, and quality nutrition, that is why it is advised to moderate the following foods.
Fat foods: Avoid eating high fat foods, such as meats, fatty cheeses, butter, meat or meat cuts rich in fat, etc. It prefers vegetable fats, such as olive oil. Remember avoid trans fats, which increase our cholesterol levels are found in margarine, bakery products, chips, etc.
Reduce sugar intake: Because of these hormonal changes, it is easy for our be removed, having tendency to gain weight. Reduce consumption of sugars such as sugar, candy, ice cream, pastries, etc.
Moderate your intake of salt: Too much salt in the diet can affect our body to help blood pressure and fluid retention. Not only avoids the salt as such, but foods that contain excess such as sausages, canned, cured foods, etc.
Beneficial foods for the symptoms of menopause
If you have symptoms such as hot flashes, anxiety, among others related to menopause you know that there are some foods that can help you fight them.
Are plant-based foods that contain iso flavones, substances that act on our body with some similarity to estrogen, some foods that contain them are apples, sweet potatoes, soybeans and soy products like tofu and soy milk.
Exercise can also promote our health during this stage, there has to be an exhaustive routine.
Half hour walk, dance, practice aerobics, swimming, or any physical activity you enjoy can be the ideal exercise, it helps maintain the health of our bones, joints and heart, as well as the entire body.
On the other hand yoga it is a relaxing activity and helps us stay flexible and tone muscles.
To take care of our health, not only at this stage, it is important to consider the following recommendations.
- Avoid smoking
- Avoid or moderate your alcohol consumption
- Watch your weight, try to maintain a healthy weight
- Control your stress levels
- Keep a positive attitude, try to smile and enjoy every day