Those who are in menopause should pay more attention to their diet. The principles of eating must be appropriate according to nutritional principles, easy to digest, and high in fiber to help reduce initial menopause symptoms and long-term menopause symptoms. In addition, it also helps to keep the skin healthy, prevents dryness, and prevents diseases that may arise from being overweight.
All of us, after a certain period of time, will enter a state of age called menopause. However, it is more common in women than in men, as women in menopause will show clearer symptoms than men. People who begin to enter menopause or are in menopause are those between the ages of 45-55, have
lower estrogen levels, and are beginning to stop menstruating.
Healthy food that you should eat
- Brown rice, grains, beans
- Salmon
- egg
- banana
- Tofu and soy milk, especially all types of soy products, should be eaten regularly because they are beneficial and can help prevent disease quite well.
Women who are in menopause may also be at risk of osteoporosis and have a higher chance of breaking their bones สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่. Therefore, they should eat foods rich in calcium, such as:
- Low-fat yogurt, low-fat milk
- Green leafy vegetables and fruits contain boron, which helps increase the ability to retain estrogen hormones and also helps reduce calcium loss, especially berries such as blueberries, raspberries, strawberries, apples, grapes, and oranges. Vegetables such as broccoli, collards, cauliflower, and radishes.
There are many foods that menopausal women should consume in moderation or more than normal, but there are also many foods that menopausal women should avoid, including:
- Menopause is often associated with metabolic problems, high blood sugar levels , and insulin resistance, which are linked to hot flashes in postmenopausal women. Eating foods high in sugar and carbohydrates can cause blood sugar levels to spike.
- Caffeine and alcohol can cause hot flashes in menopausal women, so these foods should be reduced or avoided.
- Consuming foods that are very salty contributes to a decrease in bone mineral density. Consuming more than 2 grams of sodium per day increases the risk of low bone mineral density by up to 28%.
Finally, the advantage of eating all these fruits and vegetables is that they increase the vitamins. And minerals that are beneficial to the body. In addition, fiber helps with bowel movements and reduces chronic constipation, making you feel comfortable. Fruits and vegetables are also rich in phytoestrogen, which has characteristics similar to the hormone estrogen. Thus helping to relieve menopause symptoms.