Some factors accompanying the period before the start of menopause cannot be changed. For example, the work of hormones or the attenuation of reproductive function. However, other unpleasant symptoms can be, if not completely eliminated, then corrected. For example, using proper nutrition.
To achieve this, add the following products and substances to your diet.
In the period of menopause, the bones of a woman become brittle, like dry branches of an apple tree that cannot bear the load of fruits. This happens because the body decreases the production of a vital hormone called estrogen. The result is calcium leaching and loss of bone mineral density.
To fill the deficit, lean on foods rich in calcium. These include:
- hard cheese,
- dairy products, especially kefir and cottage cheese,
- sesame seeds
- broccoli and beans,
- fish (for example, sardines and canned salmon).
When menopause in women, hemoglobin often jumps. This is due to slower metabolism and changes in hormonal levels - and results in an increase in blood viscosity. It threatens with thrombosis, stroke and heart attack. Many develop anemia.
To avoid such conditions, food for menopause for women should necessarily include iron. It contains:
- in lean red meat and liver,
- bird and egg
- leafy green vegetables,
- buckwheat porridge,
- fortified cereal products.
It is a type of insoluble dietary fiber that passes through the digestive system in almost unchanged form. At the same time, it perfectly absorbs excess liquid, slags and toxins.
In addition, fiber (which is especially important during menopause!) Helps the intestines to contract, preventing constipation and speeding up the metabolism. So you will have less chance to gain excess weight. To achieve this, lean on:
- whole grain bread
- unpolished rice,
- fresh fruits and vegetables.
Proteins (they are proteins) are needed to reduce the loss of muscle mass, which inevitably happens during menopause. However, when choosing proteins, it is important to consider not only the quantity, but also their digestibility.
The fact is that all proteins can be divided into vegetable (lentils, beans, soybeans, nuts) and animals (meat, eggs, milk). The first, it would seem, more useful. However, the latter are better absorbed by the body.
Therefore, in order to get the required amount of protein, you will have to eat two to three times more vegetable proteins than if you chose animal proteins.
As the body ages, the feeling of thirst weakens. And man needs water, including to prevent digestive problems. It is best to drink clean water, but milk, soups, juices and other liquids also go to the standings.
Keep track of calories
With age, the number of calories needed to maintain life decreases. So try to eat better more often, but in smaller portions. Five meals per 200 grams is the ideal daily rate.
To cope with the unpleasant symptoms of menopause, supplement your diet and exercise with special medications. For example, non-hormonal "Climacane", aimed at reducing menopausal manifestations.
What should be the power during menopause?
Overweight becomes one of the acute problems for many women when they enter menopause. Women begin to feel unattractive and overly full, so they sit down on exhausting diets that are not only ineffective, but also drive them into a depressed state. A woman should understand that those extra pounds accumulate in the body due to age-related changes in metabolism.
Experts believe that it is not necessary to adhere to any special diet for menopause, but it is important to adjust the diet. With the onset of menopause, you need to help the body adapt to new needs for nutrients and calories.
First of all, you need to reduce the amount of cholesterol-containing products in the diet, because the hormonal imbalance during menopause in a woman's body worsened its absorption. The main sources of carbohydrates, which are so important to the female body during menopause, are cereals and bread, so their presence in the diet is mandatory.
Also in the diet you need a lot of vegetables, fruits, fish and seafood. It is equally important during menopause that the female body receives the necessary vitamins and minerals. Especially important is calcium, which must be started to take long before the onset of menopause, from about 30 years. This will help get rid of many problems with a lack of potassium in the body in adulthood, in particular the problem of fragility of the bones, fragility of the nail and hair. Properly selected vitamins will help support the female body in this difficult period for him, strengthening the immune system and establishing a metabolism.
Useful products for menopause
The diet during menopause should be abundant in vitamins and minerals, while the amount of cholesterol should be minimal. When menopause benefit the body will bring such products:
- fruits and vegetables in large quantities,
- dairy products with a low percentage of fat (a source of calcium for the body),
- seafood and fish,
- wholemeal bread, pasta, various cereals.
It is very important not only the diet for menopause, which is to use only healthy foods, but also the proper preparation. Fat, strongly fried, spicy and smoked products will not benefit the body, but only harm. During menopause, you should give preference to raw vegetables and fruits, as well as boiled, steamed or baked dishes. Food for menopause of women should have been fractional, and the number of receptions - 5-6 small portions. If there are no contraindications, you can do fasting days.
Harmful products during menopause
First of all, you need to reduce salt intake. Of course, it’s unlikely to completely eliminate salt from the diet, but its amount should be reduced as much as possible.
Also, the menopause diet provides for the exclusion or maximum limitation of such products:
- sausages, bacon, smoked meats, semi-finished products,
- animal fats,
- sweets, sugar,
- alcoholic beverages
- strong coffee.
The importance of drinking regime
Unpleasant symptoms of menopause are frequent hot flashes and excessive sweating. That is why it is so important that the body in this period received enough liquid to replenish the water-salt balance. We must immediately say that the water will benefit only if it is clean, so the water that flows from the tap is not suitable. A sufficient amount of fluid will improve the process of digesting food, help prevent constipation.
The normal functioning of the heart, blood vessels and circulatory system is also provided by water, which the body should receive in sufficient quantity. With an insufficient amount of water, the blood will become thicker, the likelihood of thrombosis increases, which can cause a heart attack or stroke. The lack of water in the body during menopause can cause the development of type 2 diabetes.
During menopause, a woman needs to drink at least two liters of pure water throughout the day. It is important to drink one glass immediately after waking up in the morning, as well as a glass in the evening one hour before bedtime. The rest of the water must be drunk throughout the day.
The basic principles of nutrition during menopause
To support the body during menopause, you should follow these rules in the diet:
- Eat small meals, but more often (5-6 meals).
- Exclude from the diet caffeine, red meat, alcohol, saturated fats, refined sugar, canned food, sausages, smoked meats.
- In the diet should prevail foods high in fiber and carbohydrates.
- Reduce the intake of salt and cholesterol containing foods.
- The body should receive a sufficient amount of calcium (1-2 grams per day).
- Do not go on a diet for weight loss, if it is not recommended by the doctor.
- Drink enough fluids.
Proper nutrition during menopause in women can significantly reduce the negative manifestations of menopause, as well as prevent the appearance of extra pounds. You need to understand that even if you want some kind of "forbidden" product, you can afford it, but in small quantities.
Climax. Power Rules
Most women up to a certain age do not think about menopause. That is why his offensive is often perceived painfully, and sometimes tragically - they say, all that is pleasant and meaningful is already behind, only joyless old age is ahead. In fact, menopause - this is a new stage in life, no less pleasant than all the others. Nature frees women from childbirth - so to speak, sends the body on vacation. And this holiday must be properly disposed of ...
After menopause, a woman’s health depends largely on how she eats. During this period, proper nutrition is associated not only with the appearance and slim figure, but also with the preservation of health, prevention of various "age-related" diseases.
During menopause, the synthesis of female sex hormones stops. And since the building material for them is the “same” cholesterol, the correct choice of products containing fats becomes relevant.
Fats of animal origin contain the so-called saturated fatty acids, which, entering the body, contribute to the increase in blood levels of "harmful" fats - cholesterol and triglycerides. Here it is important not to fall for advertising tricks.
Foods may not contain cholesterol, however, if they are composed of saturated fats, it will be synthesized in the body.
Herbal products (particularly nuts and vegetable oil) contain mainly polyunsaturated fatty acids, the consumption of which helps to reduce the level of cholesterol and triglycerides in the blood.
In fish products and in some vegetable oils, useful monounsaturated fatty acids are present, which also contribute to the normalization of the fat composition of the blood.
Types of fats are easily distinguished from each other in appearance: saturated at room temperature retain a solid state, and unsaturated become liquid. I must say that the unsaturated fats should be consumed in limited quantities.
Discover new ways of cooking - steamed, in the oven or microwave oven - without fat and oil. Such food will be not only useful, but also will save from a big increase in weight, atherosclerosis, hypertension.
Limit the intake of fatty meats, cut off all the fat from the meat before cooking. Give preference to the bird, just be sure to remove the skin before cooking.
Finished meat products must be present on your table as delicacies - in very small quantities. This applies to all types of sausages, sausages, wieners, bacon ... You should be careful with offal.
As for eggs, it is permissible once a week, because the yolks contain a lot of cholesterol.
Get rid of stereotypes - they say, skimmed milk is not milk. The less fat in the milk, the more calcium in it. The first you do not need, but the second is simply necessary. Do not pass by milk packages, on which 0.5% fat is listed - this is a complete product that is extremely useful for you.
Choosing cheese, give preference to low-fat varieties that are most rich in protein and calcium.
There are practically no restrictions on the consumption of fish and seafood. If before you rarely ate fish, enter it into the diet gradually: first, 1-2 fish dishes per week, then 3-4. Do not have time to look back, as most of your diet will be seafood.
In no case do not refuse flour, cereal and pasta. Firstly, they contain an irreplaceable source of energy - carbohydrates, secondly, they do not give such an increase in weight as fats, but only if they are steamed, in an oven or microwave oven without fat.
Include bran in your diet. In their raw form, they are tasteless, but are a very valuable product, a source of vitamins of group B. Plus normalize the bowels and resist the occurrence of constipation. To increase the content of bran in your diet, add out to soups, cereals, salads, meatballs. The taste of your favorite dish will not change, but it will become even healthier and tastier.
Nuts are a good source of unsaturated fats, high-grade protein, microelements and calcium. A small amount of them (up to 100 g per day) will become not only a wholesome food, but also a delicacy that can lift your spirits.
As already mentioned, in menopause, the possible exacerbation or development of various diseases, in particular, hypertension. For this reason, salt intake should be limited. But the food should not become tasteless. Discover spicy herbs and seasonings. They will give a new unusual taste to familiar products and will bring benefits, since the vast majority are also medicinal plants.
During menopause, you need to monitor sufficient intake of vitamins and minerals, which are biological catalysts of all metabolic processes. The greatest amount of vitamins and microelements can be obtained from brightly colored vegetables. Any greens, orange-red berries, fruits and vegetables (sweet peppers, carrots, currants, cherries) are useful. Eat red cabbage, not white cabbage, grapefruits with red, and not with white flesh.
Women who for one reason or another can not eat right, should take a multivitamin with microelements.
It is more correct to purchase special vitamin complexes in the pharmacy. Make sure they contain at least 12 vitamins and 12 minerals. These may be relatively inexpensive drugs, but they should be taken all the time. Just in case, check the table of recommended daily intake of vitamins and minerals. There are complexes with a high content of a particular element - they should be taken only for a limited amount of time.
Be wary of vitamin preparations, which include herbs in addition to vitamins and trace elements. For one reason or another, some herbs may be contraindicated to you. If this is not taken into account, there will be more harm than good from such additives.
Remember about regular medical examinations - during the period of menopause there is a risk of developing various diseases. But we are sure that you will be able to organize your diet and lifestyle in such a way that this period will be active and full.
Put less, chew longer!
During menopause, it is not only the composition of products that is important, but also the process of eating. The following simple rules will help you enjoy the meal and not overeat:
- Before you start eating, drink half a glass of water, unsweetened juice, or a low-fat broth. This will reduce your appetite and help you feel fuller at the end.
- Put food on a small plate. So you can control the amount of food eaten at one time.
- Chew food thoroughly. The more time you spend on food, the better. People who overeat, as a rule, eat quickly, they do not feel the taste of food, and in order to get enough they have to eat more.
- Avoid abundant food in the evenings.
Not a day without minerals!
Calcium is needed at any age, but during menopause it is especially important for the prevention of osteoporosis - the thinning of bone tissue. To ensure that your body receives the right amount of calcium, include foods rich in this mineral in your diet: almonds, yeast, cheese (low fat or low fat), yogurt (low fat or low fat), milk (low fat or low fat) fat), milk or cream ice-cream (low fat), seaweed (brown), mackerel, salmon, canned sardines, mustard seeds, soybeans (tofu).
As research has shown, boron retains calcium in the bones and thereby reduces their fragility. Boron is found in almonds, prunes, raisins. They are rich in asparagus, cabbage, figs, peaches, strawberries.
Many doctors are of the opinion that the presence of lignins weakens hot flashes and eliminates vaginal dryness. The best source of lignins is flaxseed. It can be ground and added to porridge, yogurt, flour for baking. Daily intake - 1-2 teaspoons. You can also use flaxseed oil, adding it to salads or greasing them pies.
This mineral, which has a sedative effect, relieves irritability, anxiety, mood swings, helps fight insomnia. It also promotes the absorption of calcium by the skeletal system, reduces the level of “bad” cholesterol, relaxes muscles, including the heart. Magnesium is found in almonds, cashew nuts, lettuce, kelp, wheat bran. By eating 3 tablespoons of crushed almonds, you get about 77 mg of magnesium. Общее количество данного минерала в рационе должно составлять 320 мг.
Омега-3 жирные кислоты
Компоненты этих жирных кислот защищает от болезней сердца благодаря своей способности повышать содержание «хорошего» холестерина и понижать кровяное давление. The best choice is fatty fish twice a week (more than 1000 mg of omega-3 acids are contained in 100 g of sardines, salmon, mackerel or trout). Plant sources of these acids are flaxseed, walnut, and oils from them.
This antioxidant protects the heart, eases hot flashes, reduces breast swelling and vaginal dryness. To get enough vitamin E, include asparagus, avocado, brown rice, egg yolks, beans, green peas, potatoes and vegetable oil (preferably corn or soybean) in your diet.
Food for menopause should include:
These products are the main source of energy. Dark cereals (oatmeal, Hercules oatmeal, barley, pearl barley) contain 3 times more iron and B vitamins than white, as well as potassium and magnesium, which are necessary for the normal functioning of the heart muscle.
Vegetables, fruits, berries and mushrooms
Promote the formation of beneficial bacteria, reduce the level of toxins. Vegetables, fruits and berries are rich in vitamins, minerals and fiber, which are now especially necessary for women. Eating greens, onions, garlic can improve immunity. In addition, garlic helps reduce blood pressure and blood sugar levels. Thus, this product group should be the basis of the diet of women of this age.
Milk and dairy products
It is advisable to give preference to fermented milk products: kefir, yogurt, yogurt. Milk and dairy products contain a lot of calcium, which is so necessary for women of this age. It is also recommended to eat cottage cheese and cheeses. But the use of cheese and suluguni should be limited, since they contain a lot of salt.
Proteins: meat, fish, poultry, eggs and legumes
In terms of cholesterol content, rabbit, chicken, turkey meat is preferable. Liver is recommended to eat no more than 2-3 times a month. Eggs are best consumed not separately, but in dishes (cheesecakes, omelets, salads). Fish is desirable to include in your diet daily. Be careful with salted, smoked, dried and dried fish, as it is difficult to digest. Legumes, nuts and seeds are also essential for a varied, nutritious diet.
Fats (butter and vegetable oil) and sweet foods
Due to the high cholesterol content in butter, its use is recommended to be limited to 1 teaspoon per day. Dietary oil is considered olive. The use of mayonnaise in the nutrition of older women is undesirable. Sweets contribute to the production of endorphins in the body (pleasure hormones), and here you can recommend marshmallow, marshmallow, marmalade in small quantities.
In terms of prevention of diseases, each of the listed products has its own “field of activity”. Let us demonstrate this with concrete examples.
Hard cheese (Dutch, Swiss): bones and teeth
Calcium necessary for growth and strengthening of the skeleton prevents osteoporosis. Similar qualities have yogurts, cottage cheese, fish oil, fatty fish, egg yolk, butter, vegetable margarine, soy milk.
Bananas: nervous system and heart
The main beneficial component is potassium salts, which strengthen the nervous system and heart muscle. The same properties are found in dried apricots, figs, raisins, oranges, tangerines, potatoes, rose hips, nuts, unrefined flour and cereal bread, brown rice, fatty fish, various shellfish, fresh vegetables, yeast.
Black currant: the immune system
Vitamin C promotes rapid healing of wounds and slows aging. Similar properties are inherent in wild rose, sweet pepper, citrus, yogurt, parsley, kiwi, potatoes.
This is a great regulator of appetite and mood. The same effect is provided by grapes, bread made from yeast dough, bread with sea kale or unrefined flour, brown rice, and wheat groats.
Crustaceans (crayfish, shrimps, crabs): eyes
Amino acids, which are contained in seafood, protect the lens from toxins. Similar qualities have blueberries (increases visual acuity), grapes, apples, mango, apricot, prune, melon.
Chicken meat: nails and hair
Nitrogen is the main element of proteins that build, maintain and repair our body tissues. Also nitrogen is rich in fruits, juice of green stalks of barley, crustaceans, duck meat, turkey.
Chocolate (cocoa), tea, coffee: brain
Theobromine, caffeine, serotonin, vitamin E, mineral salts stimulate brain activity. The same applies to fresh fruit, eggs, oily fish, rapeseed oil.
Blueberry: against stress
The optimal ratio of vitamins of group B and C provides vascular strengthening, anti-anemic effect of blueberries, it improves memory, increases resistance to nervous stress. Similar qualities have fresh fruit and berry juices (from citrus, kiwi, mango, apricot, peach, raspberry, black currant), hazelnuts, walnuts, almonds.
Tofu (soy product): effective for menopause and menopause problems
Soothes disorders associated with menopause, and 3 times (!) Reduces the risk of breast cancer. Soy milk, soy flour, sprouted cereals have the same properties.
Why does climax lead to fullness?
When menopause decreases the amount of female hormone estrogen. When not enough estrogen is produced in the ovaries, our body tries to “extract” it from reserve sources. One of them is fatty tissue. She also synthesizes estrogen, although in smaller quantities than the ovaries. Therefore, in order to compensate for the lack of female hormone, the body tries to "increase" adipose tissue. Hence the uncontrollable appetite and the ineffectiveness of the measures that we take to lose weight.
The second reason for weight gain during menopause lies "in the head." Awareness of their own age, the end of an important stage of life leads to stress, bad mood and depression. And the psyche has the right means to solve all "unsolvable" problems - food. The "side effects" of such a "therapy" are deposited on the abdomen and thighs.
So it turns a vicious circle. Weight gain leads to a bad mood, a bad mood leads to seizure of stress, a woman cannot stop and eventually waves her arm.
Of course, menopause and fullness are related. However, this does not mean that after the cessation of menstruation a woman is doomed to be overweight and dissatisfied with herself. To remedy the situation, it is easy enough ... to look in the fridge.
How to eat during menopause?
By 40-45 years, most modern women are aware of losing weight all or almost all. Here lies the most common mistake: they begin to lose weight by the methods that everyone knows about and which are suitable for young girls. Meanwhile, the main goal of women over 40 is not to reduce, but to keep weight. And here we need other rules.
Rule 1. Forget about diets. Instead, cut the portions in half. Gradually your stomach will decrease in volume and you will get used to eat less.
Rule 2. Count the calories.. Recommended calories - 1300-1500 calories per day. This is enough to eat a varied diet every day and provide the body with everything necessary during a difficult period of hormonal adjustment.
Rule 3. Eat foods rich in calcium. Estrogen is necessary for the absorption of calcium, and therefore, with a lack of estrogen, calcium is more intensively leached from the bones. As a result, the bones become brittle, hair dull, and brittle nails. Let dairy products be on your table every day: kefir or cottage cheese with a fat content of at least 2.5%. If you choose a lower fat content, remember that less calcium will be absorbed from it.
Rule 4. Refuse to fried. Stew, boil and cook for a couple. This rule is as old as the world, but for you it is especially relevant. Remember: you can boil or bake food so that it will be much more delicious than fried. To help - hundreds of recipes and dozens of spices.
Rule 5. Eat a day at least 500 grams of vegetables and fruits. Vegetables and fruits are rich in fiber, it creates a feeling of fullness, but does not lead to weight gain. Remember that vegetables and fruits should be chosen according to the season.
Rule 6. Eat more fish and seafood. They will provide the body with protein and will not add extra calories. Seafood is rich in omega-3 and omega-6 fatty acids. These substances are necessary for the prevention of atherosclerosis.
Rule 7. Salts - at a minimum. Salt increases pressure and causes edema. Both are often observed in women after 45 years. Reduce salt intake so as not to be at risk. Condiments and soy sauce are great alternatives.
Rule 8. Eat soy products.Soy contains natural estrogen substitutes - phytoestrogens (soy isoflavones). Once in the body, they partially take over the functions of estrogen and eliminate the main cause of the discomforts during menopause. So try adding tofu, soy milk and meat to your menu.
Soybean isoflavones reduce the frequency of hot flashes, eliminate muscle pain, and protect the urogenital system, which during menopause is susceptible to inflammation and infectious lesions.
In addition to the internal processes of plant replacement estrogen has an effect on our appearance. It stimulates the production of collagen and elastin - substances that are responsible for skin elasticity and prevent the appearance of wrinkles.
In order to constantly supply the body with the right amount of soy isoflavones, it is better to take special complexes, for example, Mense.
It contains soy isoflavones in an effective dosage, suppresses sudden bouts of fever, heartbeat and other menopause symptoms.
The action of soybean isoflavones in Mensa is complemented by other active ingredients. The preparation also includes:
Amino acid beta-alanine - helps to quickly stop hot flashes, prevent their occurrence and begins to act within half an hour after ingestion.
Vitamins of group B - normalize the emotional state, relieve fatigue.
5-hydroxytryptophan - allows you to take control of your appetite, eliminates insomnia and irritability.
Vitamin C is needed for the synthesis of estrogen and calcium absorption. Participates in the immune system and is needed to protect the genitourinary system from cystitis, which is especially vulnerable during menopause.
Vitamin E - is responsible for thermoregulation and expansion of blood vessels, that is, eliminates the direct cause of hot flashes. Prevents the appearance of wrinkles.
Folic acid - contributes to the preservation of its own estrogen.
Mance will help improve your well-being during menopause while taking one capsule every day. The drug is safe, so it can be used for a long time.
Combining the Mense complex with proper nutrition will not only reduce the frequency of hot flashes, but also be able to avoid gaining extra pounds.
Products needed in the diet during menopause
Most women in the period of menopause, even without changing the diet, begin to gain weight (less often - lose weight much). On the walls of blood vessels cholesterol begins to be deposited, which appears in the body in excess due to the termination of the synthesis of female sex hormones.
In this regard, organizing food in menopause, women need to limit the consumption of animal fats, which are the building blocks for the synthesis of cholesterol in the body.
It is necessary to give preference to vegetable fats, as many of them contain substances that help eliminate excess cholesterol from the body. It is impossible to completely exclude butter, but it is allowed to consume it not more than 10 g per day, including in the composition of dishes and side dishes.
Such a product as meat is better for women during menopause to replace with fish. Fish dishes made from fresh or frozen fish, especially fatty fish (trout, salmon, mackerel, etc.) should be consumed as often as possible, as fish contain monounsaturated fatty acids, which help normalize the fatty composition of the blood and eliminate cholesterol from the body.
Consumption of salted, smoked, dried and dried fish, as well as canned fish should be sharply limited.
In the menopause diet, it is necessary to reduce coffee consumption (replaced with green tea or juices), spicy dishes and alcoholic beverages to a minimum, and limit meat, rich meat soups and broths, smoked meats, mustard, red hot peppers and other spices, as well as vinegar.
Of the spices, you can (and even should) use only black pepper (preferably freshly ground).
Another recommendation for nutrition in menopause - eat food and drinks are not very hot.
Despite the usefulness of vegetable oils and fish oil, they should also be consumed in limited quantities. Cooking is better steamed, baked in the oven or consumed boiled and try to completely eliminate fried foods.
Of meat products, preference should be given to lean beef, rabbit (cut off all the fat) and low-fat birds - chicken, turkey and partridge (remove the skin before cooking).
And what foods for menopause is better to exclude from the diet?
During this period, it is necessary to abandon the consumption of by-products (heart, liver, kidney, etc.), to cook them no more than 2 times a month. Eat sausages, sausages and smoked meats as little as possible.
Eggs from food during menopause should be avoided altogether. It is allowed to eat only 1 piece per week (including those eggs that are added to the dishes), and sometimes it is allowed to additionally use protein omelet.
Be sure to include in the diet of women during menopause milk, dairy products, cottage cheese and cheese (they contain essential for the body protein and calcium), but skimmed. Salted dairy products (cheese and cheese suluguni), as well as processed cheese from the diet to exclude.
It is necessary to limit (but not exclude completely): Bread, pasta and potatoes, pasta and potato dishes to be steamed or baked and without fat. To improve the intestinal motility, it is better to take bread with bran.
Extremely necessary products for menopause are nuts. Every day you need to eat 100 g of kernels of various nuts (they contain specific anti-sclerotic substances), as well as a handful of sunflower seeds.
Foods for menopause should be fresh. It is necessary to teach yourself to salt food as little as possible, since consuming a large amount of salt can provoke the development of hypertension, and it is better to replace salt with various aromatic herbs.
The food of an aged person should contain an adequate amount of vitamins, especially C, A, B and E. In the summer, these vitamins should be obtained by including various fruits, berries, vegetables and herbs in the diet, and in the winter to take a complex of vitamins with microelements.
In the diet during menopause (menopause) it is necessary to include daily salads of red sweet pepper, carrots, beets, cabbage or other vegetables, adding green vegetables (salad, Chinese cabbage, asparagus, spinach, etc.), as well as spicy - aromatic herbs (parsley, dill, green onions, green garlic).
Fruits should be preferred by fans, apples, cherries, cherries, kiwi, bananas, figs, apricots, peaches, citrus fruits (especially grapefruit with brightly colored flesh), and from berries - blueberries, red and black currants, blackberries, raspberries and strawberries.
Organizing food for menopause, do not forget about the daily use of dried apricots, prunes, raisins and dates.
In addition, the food must contain the body needs minerals, especially potassium, phosphorus, magnesium, iron and trace elements.
You need to train yourself to have breakfast with porridge (oatmeal, barley, buckwheat, or barley). Side dishes are also more often cooked from cereals (they are a source of B vitamins and mineral salts, including magnesium, potassium and iron).
In the diet with menopause in women, it is imperative to include dishes from legumes and soybeans, as well as seafood.
Mayonnaise and margarine should be completely eliminated, replacing them with vegetable oils (preferably olive, linseed or corn).
Sweets can not be completely ruled out, as they are involved in the production of endorphins, which improve a person's mood (pleasure hormones).
Of the sweet foods allowed to use a small amount of fruit and berry marmalade, marshmallow, marshmallow, dried dried apricots, raisins, figs and dates. Sugar is better to replace honey. Sometimes you can eat a small piece of black chocolate or drink a cup of cocoa (especially if you have a bad, depressed mood).
In addition, it is very useful to drink red dry grape wine (up to 150 ml per day, it is better during dinner).
If you have a variety of diseases associated with menopause, the diet should be based on these diseases.
For example, if you have problems with blood formation or there are often uterine and other bleeding, you should eat buckwheat porridge and dishes from it daily, as well as raisins and dried apricots.
If there are problems with bones and there is a predisposition to fractures, during the period of the Minopause, products such as cottage cheese or dishes from it, milk and dairy products, hard cheese and fish will be extremely useful.
При неврозах и проблемах с сердцем и сосудами нужно как можно чаще употреблять персики, абрикосы, виноград, апельсины, мандарины, грейпфруты, лимоны, шиповник, яблоки, бананы, киви, курагу, изюм, орехи, блюда из гречневой крупы, картофеля, рыбы и морепродуктов (приготовленные на пару или в духовке), а также салаты и другие блюда из овощей.
With a general weakness of the body, you need to more often include in your diet lemons and other citrus fruits, fans, kiwi, rosehips, sweet peppers, parsley, green vegetables (lettuce, spinach, etc.), as well as fruit, berry and vegetable juices and their mixtures.
If you have vision problems, you should eat blueberries, blueberries, seafood, as well as fruits, berries, vegetables and herbs containing carotene (carrots, apricots, peaches, parsley, dried apricots) as often as possible.
For any health problems during menopause, you should use sprouted seeds of cereals and other plants daily.
It is desirable to include in the diet of an elderly person food from mushrooms (especially from oyster mushroom, as it has anti-sclerotic, antitumor and rejuvenating effect, boosts immunity, stimulates mental activity, intestinal activity and genital organs), but with caution, since it is heavy food and some people at this age do not tolerate mushrooms well.
It is desirable to take food at the same time, in small portions, 4-5 times a day. Dinner should be light and no later than 2-3 hours before bedtime. It is necessary to chew food carefully and for a long time (so as not to overeat), since saturation occurs only about 20 minutes after you start eating.
During menopause, women try to drink as little as possible, especially if there are problems with urination (urinary incontinence, frequent urge).
This should not be done in any case, since with a lack of fluid, the intracellular metabolism and metabolism in general are disturbed, which leads to even greater disturbances in your body and to even greater ailments, including from the excretory organs.
When organizing meals in menopause, before eating it is very useful to drink a 0.5-1 glass of any unsweetened vegetable juice.
It is very useful to take the juices of some wild herbs: from nettle leaves, dandelion leaves and roots, large plantain leaves, green oat grass, alfalfa grass and sprouted plant seeds (but in small quantities, 1-2 tablespoons per reception).
Be sure to keep track of your weight, because during menopause, even with proper nutrition, the body's fat metabolism is disturbed and obesity may occur, less often - dystrophy.
Do not forget that even proper nutrition for menopause will not be beneficial if you continue to smoke.
Mode of work and rest during menopause
It is important to know not only how to eat during menopause, but also how to organize your day.
Great importance in the period of menopause has a properly organized mode of work and rest. It is necessary to engage in feasible work and light exercise, just enough to sleep and rest, not overwork.
Termination of sexual intimacy at the onset of menopause adversely affects the health of the woman, increases the development of menopausal syndrome, increases the risk of developing serious diseases associated with menopause.
Daily walks are very helpful, especially at bedtime.
It is better to take a common bath not late in the evening, but 3-4 hours before bedtime, the water should not be hot. It is desirable to add decoctions, infusions or aromatic oils of soothing herbs (lavender, lemon balm, rose, rosemary, sage, etc.).
Food during menopause
Why does proper nutrition during menopause play a big role in health? First of all, due to the fact that during menopause, the production of the hormone estrogen is reduced in the body, and this can lead to the following consequences:
- the appearance of malignant tumors
- slowing down of metabolic processes
- weight gain until obesity
- development of osteoporosis,
- accumulation of "bad" cholesterol,
- immunity deterioration.
Proper nutrition and adherence to the daily regimen - this is a natural way to protect the female body from the negative effects of the changes occurring in it.
During menopause, it is better to drink more fresh clear water, green tea and herbal infusions, vegetable and fruit juices. Drink water as often as possible in an amount of about 2-3 liters per day. It stabilizes the cardiovascular and digestive systems, reduces the risk of diabetes.
To speed up digestion and feel satiety after eating, it is advisable to drink half a glass of water, vegetable broth or freshly squeezed unsweetened juice (for example, from cabbage) before each meal.
But drinks such as coffee, black tea and cocoa are best kept to a minimum, but contrary to popular belief, they should not be absolutely excluded.
An important rule is to eat a little. We'll have to limit their usual portions. At the same time it is not necessary to exclude snacks. Eating small meals frequently is the best way to speed up the metabolic process. In order not to be tempted to eat more, you can pick up dishes that fit only a small portion.
What is harmful
In addition to sweet and salty, at a time when metabolism is slower, you should also give up fat and fried. A diet with menopause “gives preference” to products cooked in the oven or steamed.
A large amount of beef and pork containing "bad" cholesterol, can lead to blockage of blood vessels. You need to pay attention to the diet got as little animal fat as possible.
Cholesterol is present in egg yolks, so their use should be limited to at least one a week.
What is useful
Selecting products for your diet, you need to make sure that the body got vitamins and minerals. Especially vitamins A, E, D and C, group B, potassium, calcium and magnesium.
If animal fats can harm the female body during menopause, then vegetable oils, on the contrary, are welcome. They are rich in nuts and vegetable oil. These products not only contain healthy fats, but also help to absorb vitamins A and E. Different types of vegetable oils should be added to salads. Vitamin E is rich in beans, green peas and potatoes.
Gradually, it is useful to introduce fish and seafood into the diet, skimmed milk and cottage cheese - they will become a source of calcium that protects bones from osteoporosis.
Instead of fatty meat, dietary chicken should be used as a source of protein. Eggs as a protein product will be more useful in the form of an omelet or added to ready meals: cheese cakes, salad. The "supplier" of protein in the body are also legumes.
The richest source of nutrients is fiber. It is found in bran, which can be added to breakfast cereal.
One of the most important products for menopause is soy. Phytoestrogens contained in it at this time become a kind of substitute for the female hormone estrogen. Regular consumption of soy can help avoid oncology of the ovaries, uterus or mammary glands.
Abandoning the bread and pasta is not worth it. In moderate quantities, they are sources of carbohydrates needed by the body.
Sample menu for one day with climax
Start the day preferably with a cup of clean cool water, drunk on an empty stomach. The menu of a woman who has menopause may look like this.
- Breakfast - oatmeal with bran and raisins.
- The second breakfast is a salad with fruits and nuts.
- Lunch - chicken soup and seaweed salad.
- Safe, baked apples with low-fat cottage cheese.
- Dinner - boiled fish and vegetable salad.
In between meals, the use of dried fruit and drinking various juices is permissible.
Physical activity and avoiding bad habits
When menopause occurs in a woman's life, nutrition in accordance with dietary norms is extremely important for the body. But in addition, to revise your diet, you need to pay attention to the lifestyle in general. If a woman stops to eat fat and sweet, but at the same time will lead a sedentary lifestyle and drink alcohol in large quantities, health problems can not be avoided.
The “three whales” of well-being and a healthy body for a woman who has started menopause is:
- proper nutrition
- physical activity,
- farewell to bad habits.
The concept of "physical activity" does not mean that you suddenly need to seriously engage in sports at the age of 40+. You can ride a bike, attend yoga classes or a swimming pool, go to a dance. Even daily long walks in the fresh air will help to avoid obesity and will be useful for the cardiovascular system.
Harmful habits such as alcohol and smoking cause an additional blow to a female body that is predisposed to diseases, so if you didn’t have enough determination to reject them, now it can be a real salvation.
When menopause occurs, the total hormones change. This affects not only the reproductive, but also other systems of the body. If a woman during this period will eat right and lead an active lifestyle, this will help her avoid the development of serious pathologies. The body needs to replenish vitamins and minerals, proteins, complex carbohydrates and fats daily. Almost all of them are contained in products of plant origin.
As the menopause began, I began to gain weight. Often tormented by the tides. Has addressed to the gynecologist. She recommended Modelform 40+ to drink to me. I listened, passed the course, took two months. And by the end of the second month I can boast that I threw off 7.9 kilograms, the tides had passed, I became much calmer. The effect is good.
Excellent article, when I started, the menopause went to the doctor, he immediately noticed my diet. The tides were the most troubling, so the main thing is not to overeat, then the attacks are more easily tolerated. He eats low-fat cottage cheese, more vegetables and fruits, drink cyclic alanine, decoction of hawthorn, sage.