The Menopause Diet is very essential in
women to avoid unnecessary complications. Menopause can simply be
said to be a moment in a woman’s life where her monthly flow of blood (menstruation)
ceases.
This is when there
will be no longer the fertilization of ovarian eggs in the woman; as a result,
a woman can never get pregnant again. Menopause occurs in women in their
mid-forties and mid-fifties Full-blown meno-pause (also called change of life)
is when the menstrual period ends, which normally occurs during middle age.
Meno-pause in some
women has also been known to occur as early as their mid 30's especially if
ovarian production of estrogen and progesterone in their bodies begins to
decline.
Needless to say, a
deficiency of hormones is going to have a significant impact on both physical
and mental health. Diet, exercise, lifestyle changes and dietary supplements
like zinc and selenium can reduce the symptoms of menopause.
Here are the
Menopause diet solutions for hot flashes for women who are approaching or in
menopause:
• Take
food rich in vitamin D. You can get enough from exposure to sun for a
few minutes each day. Take food rich in vitamin D and calcium. Foods rich
in calcium include cheese sauce, milk, yogurt, fruits, wheat flour, cereals,
spinach, turnip greens, soybeans, collards, potatoes, cowpeas. Vitamin D food
sources: salmon, tuna fish, margarine, egg(1 a day), cheese, early morning sun
exposure
• Consume
calcium. The daily intake should be 800 to 1,500 mg. Good sources of
calcium are dark green vegetables, low-fat dairy products, salmon and legumes.
• Limit caffeine
intake. Tea, coffee,
alcohol, spicy foods and caffeinated beverages can have an effect. High amounts
of caffeine may aggravate hot flashes and weaken the bones.
.Eat food that is
low in fat. Eat
lots of fish (sardines, finfish, and titus fish) and vegetables. Sea foods are
good. Do not fry them, but boil them or roast them. If you don’t like the
boiling aspect. Add fresh onions and fresh tomatoes to taste good.
• Eat a
diet rich in phytoestrogens. Examples are tofu, nuts, seeds and flaxseeds
to protect your heart. Even though soy protein contains phytoestrogens, which
help balance your hormones, soy also has other phytochemicals called phytates
that can block the absorption of necessary nutrients such as zinc and iodine,
so use it wisely.
• Stop smoking. Smoking increases the risk of osteoporosis,
hip fracture and also increases the risk of heart attack and stroke.
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