Menopause and Diet

Menopause and Diet

Menopause is a biological process that occurs in the lives of women between 40 and 60 years of age, this stage is characterized by the end of the fertile period and subsequent decrease in hormonal rates, coupled with this come some troublesome symptoms such as shortness of breath, hot flashes, irritability, insomnia, fatigue, there are many symptoms that make menopause a process feared by women.

Besides the symptoms, will occur a number of changes in the body of the woman. Many women gain weight, there is also a bone softening that may lead to the onset of osteoporosis and increase the risk of bone fractures, in this stage we can also observe a greater predisposition to hypertension, diabetes, high cholesterol and cardiovascular diseases.

Thus, even before the onset of menopause, begins the search for methods to decrease the effects of these physiological changes in the body of the woman. Almost all the consequences of this phase can be prevented through a healthy diet that should be established from childhood throughout the life of the individual.

How to reduce the effects of menopause in the body?

  • In your diet there should be the reducing of intake of high sugar foods, fats and salt.
  • Eating foods that are sources of calcium and vitamin D are of fundamental importance, one should give preference to skim milk and light cheeses. These foods should not be consumed with other that contain iron, like meat for example, because the iron can impair the absorption of calcium.
  • The diet should contain foods that are sources of magnesium: meat, cereals, green leafy vegetables, starches, milk and nuts.
  • Foods such as fruits and vegetables must be present every day in the diet.
  • The hormone replacement therapy, if necessary should be done under medical supervision, as the advantages and disadvantages of treatment
  • Foods containing vitamin C (guava, cherry, lemon, orange, mango, strawberries, peppers) and vitamin E (soy, wheat germ, nuts) should be part of the menu.
  • Increase water consumption.
  • You should give preference to lean meats and grains.
  • Perform regular exercise.
  • Include flaxseed in the diet, it helps in reducing the symptoms of menopause, strengthens the immune system, prevents various cancers and contains essential fatty acids, vitamins and minerals.
  • The consumption of soy is also important, it contains isoflavones that reduce the symptoms of menopause.
  • Routine tests should be performed regularly; glucose, cholesterol and blood pressure should be under medical supervision so you can avoid unpleasant surprises.

Menopause is a phase that must be faced with courage by women, as those prepared to manage all the consequences brought by it. Diet and physical exercise are the key at this stage, via these two mechanisms many women have no symptoms of menopause or they are well diminished. The search for quality of life since early menopause warrants a more peaceful and healthier life.

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