Diet during menopause

Diet during menopaus
Menopause involves the emergence of a variety of health problems, from psychological disorders to skin problems, metabolic and bone (osteoporosis is one of the most common manifestations).There are some problems associated with menopause can not be avoided and whose appearance is a consequence of hormonal imbalance characteristic of the period. Other events, however, can be reduced by adopting a proper diet the body needs.Currently, they are brought to market a variety of treatments that are presented as absolute miracle to treat all the symptoms of menopause. Since dietary supplements and ointments can waste up to a lot of money, but for a long time, trying to get rid of all the unpleasant symptoms. Because very often expensive treatments do not give the expected results, there are much easier ways to get rid of the discomfort associated symptoms. A well-balanced diet long term can reduce both symptoms that are installed with menopause and its associated complications. Read on some tips regarding diet during menopause in order to keep good great condition for years to come ..
FundamentalsThe key to managing menopause is to maintain a balanced diet as best you can. Focus on the principles of nutrition and do not forget all the food groups that will make you feel better regardless of symptoms. Be sure to include servings of grains and carbohydrates, protein and fat dairy products - all in balanced proportions. Should not neglect the importance of fruits and vegetables. Try not to overdo it in terms of food groups, especially of fats and carbohydrates (sweets, products containing high levels of starch).
In order to maintain the well being and health, eat at least 3 meals a day with some nutritious snacks between, to be always energized. Do not become obsessed with calories, but instead, focus on portion sizes. This will set the weight at an optimal level. All this without avoiding to include and treatment recommended by your doctor.
Foods that will help you keep control menopausal symptomsIf you go through menopause might be suffering from a whole range of symptoms, including hot flashes, mood swings and weight gain. You may be surprised to hear that many of these symptoms can be managed by eating specific foods. Try to include in your diet so you can still enjoy life!
Control hot flashesHot flashes and excessive sweating at night can be a real curse of existence as a woman going through menopause. Waking up at night is not a very sweaty so pleasant. Hot flashes can disturb during service, stop sleeping and can lead, eventually, to the emergence of an unbearable state. Fortunately, some changes in the diet can substantially improve moods described above.
Try to reduce your consumption of coffee, tea, alcohol, cola, and spicy or very spicy foods. Many women notice hot flashes after eating these foods. Refined sweets also tend to increase the number of hot flashes, so try to avoid syrups, cakes and other sugar found in many processed foods.
Another way to stop the occurrence of hot flashes is by increasing the amount of water consumed. Drink at least 8 glasses a day. Also, try to choose foods that contain phytoestrogens. Phytoestrogens are plant estrogens that can bind to estrogen receptors in the female body, alleviating symptoms. Foods that are rich in phytoestrogens include beans, legumes, seaweed, potatoes, apples and carrots. Soy is also a source rich in phytoestrogens.
Control mood changesMood changes often occur during menopause because of fluctuation of hormones in the body. From a great mood state can find the next minute it will feel quite depressed and irritated. Many women traversing the menopausal experience mild depression. In this case there are some foods that due to all constituents help alleviate the poor state of mind ..
Low levels of serotonin, a chemical effect in neurons, is often associated with depression. Consumption of foods rich in precursors of these substances may lead to increase levels of serotonin, thus alleviating depression. Try to eat bread, cereal and flour quality to qualify for these benefits.
Control weight gainWeight gain and menopause go hand in hand most of the time. As the level of estrogen is declining, redistribute adipose tissue in the body, tends to settle around the waist and lower the hips and breasts. The proportion of muscle mass decreases, thus slowing metabolism, this leading to an increase unwanted weight.To prevent these things to happen, be reduced proportion of fat in the diet. It is ideal to give the saturated fats (animal fats, margarine) in favor of healthy unsaturated fats. Try olive oil, corn or sunflower, but in reasonable proportions. Instead of eating foods fried or steamed use grill without having to fear that they will lose flavor. Increasing the amount of water you drink daily will help remove excessive water retained by tissues and stimulate metabolism whose rate tends to decrease.
Foods to prevent complicationsA number of complications are associated with menopause. The lower level of estrogen in postmenopausal women at increased risk for heart disease and stroke. Also, they tend to lose bone mass at a rate higher than other women, increasing their risk of osteoporosis installation. Here are some ways that your diet. can help protect yourself from these diseases.
Prevention of heart diseaseHeart disease, including high cholesterol, the occurrence of clogged arteries, heart attack, stroke and other associated diseases have a higher chance of getting a woman after menopause. It is therefore very important to preventive measures in order to reduce the risk of these diseases installation. Changing diet is an easy way to do this, knowing that it is much easier to prevent than to treat.Try to eat more fresh fruits and vegetables, without heat treatment. This will help preserve the health of arteries and also will provide beneficial vitamins and nutrients.Fatty fish such as salmon and mackerel should not be missing in your diet. These fish contain omega-3 essential fatty acids that help the efficient functioning of the body. At the same time avoid saturated fats with high cholesterol.Extrarafinate cereals (white bread, pastries, pizza) should be replaced with whole wheat or black.
Prevention of osteoporosisMore than 50% of women are affected by osteoporosis in their lifetime. After menopause, with the decrease in production of estrogen can lose bone mass by decreasing its density. This causes the bones to become brittle, with the possibility of cracks or fractures frequently. It is important to include sources of calcium in the diet to protect against osteoporosis.
Menopausal women should consume between 1200 and 1500 mg of calcium each day. Consumption of dairy products with low-fat or soy milk is a good solution. Other foods that are rich in calcium include cheese, sardines and salmon (with bones) in canned prunes, figs, and green leafy vegetables.Avoid consuming too much caffeine because high levels of caffeine increases calcium excretion by the kidneys.
Calcium content of various foodsFood - Serving Calcium (mg)Yogurt, partially skimmed 415Sardines in oil, drained 372Skim milk 302Vanilla pudding 298Whole milk 291297 custardCold milk 274Swiss Cheese 272Green kale, cooked 249Spinach 200Pumpkin Pie 166Fried beans 141