Menopause brings with it a revolution in women's hormonal. With the loss of fertility, are really annoying symptoms like hot flashes at night, mood swings, bloating and sleep problems. A simple trick to reduce the symptoms of menopause is to have a healthy diet.
In Makeufits, I approached some tips on how to eat in menopause for this natural stage of life finds you healthy, with good nutrition and less risk of disease.
Food for menopause
The fish is a healthy food we should eat at least twice a week, especially those rich in beneficial fatty acids to the body, such as salmon or trout. We have investigated the fatty acids from fish-like Omega-3-prevent breast cancer and reduce the risk of heart disease, which increases with menopause.
Foods rich in calcium
Milk, yogurt, cheese and other low-fat dairy products, spinach, broccoli, cabbage, almonds ... Here are some foods with calcium that women need to consume, especially when they reach menopause. After 50 years, women need about 1200 mg of calcium a day, since the loss of estrogen at menopause hinders the absorption of this mineral in bone.
One way to provide the body with the daily amount of calcium needed to prevent diseases like osteoporosis is to consume, for example and to give you an idea, a cup of low fat milk, a cup of coffee and a cup of some 250 ml of yoghurt.
The problem of swelling or bloating is very common from perimenopause (stage before menopause) due to the revolution of hormones that women experience in their life cycle. One way to alleviate this symptom is to eat high-fiber foods like whole grain bread, fruits like apples and pears, vegetables, beans, lentils and corn.
At the same time, it is important to reduce salt intake and processed carbohydrates, as these accelerate the fluid retention in the body.
Beware of red wine
Everything good has its bad side. In the case of red wine, we have seen that provides great health benefits, including protecting the heart and prevents heart disease. However, researchers also need to drink a glass of red wine a day may increase breast cancer risk in women.
Furthermore, it should also take into account that wine and other alcoholic beverages may make the typical intense hot flashes of menopause, because alcohol dilates blood vessels.
Soy foods like tofu, nuts and soy milk relieve aches caused by nighttime hot flashes and it does not increase the risk of breast cancer as previously believed erroneously. Why believe that? Because soy has plant estrogens and are thought to consume, increase the risk of cancer.
However, there is no evidence that they have passed that belief. This could have perhaps misinterpreted studies on the high consumption of soy supplements, which could stimulate growth of estrogen-sensitive tumors. Moreover, one study has shown that Japanese women eat a lot of soy have less breast cancer risk, which approves that soy will not hurt you.
Consuming herbal tea ice cream
Looking for ways to reduce hot flashes of menopause? Well, then, do not drink hot drinks rich in caffeine. These tend to increase the "heat". Otherwise, increase your consumption of cold drinks such as coffee or decaffeinated herbal tea and cold.
Lose weight if you have extra kilos
If you are obese or overweight, you can relieve menopause symptoms down those extra kilos you more. In addition, weight loss not only makes you healthier but will also decrease the risk of breast cancer and heart disease, which increases with menopause.
Stay with us for more information on other issues related to menopause: as menopause and sleep, or the importance of meditation during this cycle.
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