Menopause: what to add to your diet for health and energy
During menopause, women face physiological and psycho-emotional changes in the body
At menopause, women face physiological and psycho-emotional changes in the body that can affect their health. This period, which usually occurs after the age of 45, is associated with a decrease in the levels of estrogen, a female hormone, in the body. This hormonal restructuring can lead to things like hot flashes, increased risk of cardiovascular disease, decreased bone density, etc., writes Elle .
Dietitians and wellness experts recommend various foods and strategies to reduce the negative effects of menopause and stay healthy. Here are some tips from nutritionist Natalia Samoilenko on nutrition during menopause:
1. Dairy products:are a source of calcium, which is important for strengthening bones. It is also important to consume adequate amounts of vitamin D, which helps the body absorb calcium better.
2. Plant foods:can be a source of glycine, which helps improve sleep. Vegetables, greens, sesame seeds, nuts (almonds in particular), kale, and legumes are worth adding to your daily diet.
3. Cereal grains:contain complex carbohydrates, dietary fiber, and B vitamins.
4. Omega-3 fatty acids:good for the heart and blood vessels.
5. Foods with phytoestrogens:Some foods such as soy, flaxseed, nuts, and others contain phytoestrogens that can help balance hormones.
On the other hand, it is worth limiting the consumption of foods high in sugar, spicy foods, salt, caffeine and alcohol.
The diet during this period should be balanced and include a variety of healthy foods to maintain physical and mental health. It is also important to follow a regular diet and take into account the individual characteristics of the body.
During menopause nutritionist recommends eating three meals a day with such a distribution of portions: breakfast and dinner - 300-350 g, lunch - 500-550 g. It is important that half of each meal should be vegetables.