- //cdn.kormedi.com/wp-content/uploads/2023/06/unnamed-file-38.jpg” alt=”” width=”640″ height=”426″ /> Soy foods such as beans and tofu are plant-based. It is high in estrogen, which helps prevent menopausal vascular disease, osteopenia, and maintain muscles. (Photo = Clip Art Korea) When women enter menopause and their periods stop, they experience fever, weight changes, and fatigue. It is a natural process caused by hormonal changes in the body, causing various symptoms and mental difficulties.
- A nutrient-rich diet during this period can make a big difference in your life. Medical News Today has compiled some advice to help balance hormones, reduce inflammation, and prevent bone loss and heart disease.
- hormonal imbalance=During menstruation, estrogen and progesterone levels change, causing symptoms such as hot flashes, sudden mood swings, and irregular periods. Certain nutrients, such as phytoestrogens (soy, flaxseed), healthy fats, and complex carbohydrates, affect hormone function by regulating hormone levels and stabilizing blood sugar. Foods containing phytoestrogens help lower the risk and recurrence rate of breast cancer. Soy products such as tofu, legumes such as flax seeds, chickpeas and lentils, some fruits such as grapes, apples and pomegranates, some vegetables such as garlic, celery, carrots and potatoes, and peanuts are high in estrogen.
- bone health=Decreased estrogen levels increase the risk of bone loss and lead to osteoporosis. Bone density decreases with age. Calcium, vitamin D, magnesium, and vitamin K2 are important nutrients for keeping bones strong and preventing fractures. Low-fat dairy yogurt and milk, low-fat dairy cheese, unsweetened soy milk, tofu, and green leafy vegetables such as spinach and kale are high in calcium.
- inflammation=Anti-inflammatory foods, such as oily fish, berries, and turmeric, can help protect the body from chronic diseases by reducing inflammation. Whole grains, nuts such as peanuts and Brazil nuts, legumes such as chickpeas and lentils, various fruits such as apples, bananas and avocados, and various vegetables such as carrots, broccoli and green leafy vegetables are good.
- heart health=Decreased estrogen can increase the risk of heart disease. A diet rich in heart-healthy fats, fiber, and antioxidants helps fight cardiovascular disease by reducing cholesterol levels and oxidative stress.
- weight management=Hormonal changes slow down metabolism and increase abdominal fat. A balanced diet can help you maintain a healthy weight and prevent obesity-related complications. High-fiber foods such as vegetables, beans, and whole grains help you feel full for a long time. You should do strength and aerobic exercise. According to the U.S. Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of aerobic exercise per week and muscle-strengthening exercise at least two days per week. Processed foods and foods high in saturated fat or trans fat are typical foods that cause weight gain.
- mental health=Mood changes, anxiety, and brain fog are common during menstruation. Nutrients such as omega-3 fatty acids, magnesium, and B vitamins can support brain function, reduce stress, and promote emotional well-being.
- sleep=Magnesium may play an important role in improving sleep quality during menopause. Trust Source Nuts, seeds, and leafy vegetables are rich in magnesium. Eating melatonin-boosting foods like cherries, almonds, or oats in the evening may help you sleep.
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Source: kormedi.com
