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10 Essential Nutrition Secrets for the Menopause Period

Menopause defines the moment when a woman’s menstrual cycle stops and generally occurs around the age of 55. Menopause is preceded by premenopause, which usually begins at 45-50 years of age. The period that follows menopause is called postmenopause and is far from being considered, as it used to be, the beginning of old age or the end of youth. But because it can be quite a difficult period, here are 10 essential nutrition secrets for the menopause period!

Pay attention to your caloric intake

The caloric intake for a young, active woman is 1800-2000 cal/day. Due to the slowing down of metabolism, at menopause 1600 cal/day should be enough for you, sometimes even less, if during the time you often resorted to weight loss treatments. Repeated diets collapse caloric expenditure, so your metabolism, already affected, will become completely lazy at menopause.

Choose the dietary options

You don’t have to give up your favorite food, but “save” as much as you can in terms of sugar and fat: fruit tart instead of chocolate cake, baked potatoes instead of fries, ham instead of rump, butter with 40% fat instead of 80% etc. Every calorie counts, and your “budget” is quite small, don’t spend it on everything.

Reduces animal fats

In order to avoid the increase of cholesterol and triglycerides in the blood, try to use vegetable oils and those with great “stinginess” (any type of fat has 9cal/g). Give up sausages, minced meat, cured meat, cheese and forget about pastry products for good. Avoid frying as a cooking method and prefer grilling, oven or simmering.

Replace meat with fish as often as possible

Fish is a dietary food by definition, and fatty fish contains omega-3 unsaturated fatty acids with a cardiovascular protective role and an increase in HDL, the “good” fraction of cholesterol. No matter how fatty it is, fish is similar in terms of calories to meat, so don’t be afraid that you could exceed your daily allowance if you eat salmon, tuna, mackerel, herring, sardines very often.

Choose low-fat dairy products

Milk and milk products are the best source of calcium, provided they are skimmed so they can be consumed in substantial quantities. The calcium in milk is already accompanied by vitamin D, which favors its absorption, but also its fixation in the bones. Prefer milk, yogurt, fresh cheese (including ricotta and mozzarella) and avoid fermented cheeses and cottage cheese – they don’t contain a large amount of calcium, just a lot of fat. The exception is parmesan, which has a calcium concentration 7 times higher than milk and which should be used as a condiment, not as a food.

Eat vegetables at your discretion

Rich in vitamins, minerals, water, fiber and low in calories, vegetables contain beneficial plant substances called phytonutrients, with an action similar to human estrogen hormones. They maintain the suppleness and elasticity of the skin, arterial walls and joints, protect blood vessels against oxidation and reduce the risk of cardiovascular diseases. Eat every day any type of vegetables, regardless of color (green, red, orange, yellow) and don’t forget garlic, which through its sulphurous compounds lowers blood cholesterol.

Be careful with sugar

Adopt a diet rich in slow carbohydrates (bread, pasta, rice, polenta, beans, peas) that are gradually absorbed into the blood, maintain constant blood sugar and prevent cravings for sweets. Sugar and sweets contain “empty” calories, which are quickly deposited in the form of fat deposits and have the side effect of increasing blood cholesterol levels.

Abuse antioxidant vitamins

Vitamins A, C and E have the effect of neutralizing free radicals, prevent aging and maintain skin suppleness. Vitamin C is found in citrus fruits, berries, kiwi, but also in green leafy vegetables, bell peppers or potatoes. Vitamin E is present in avocados, oleaginous fruits (hazelnuts, walnuts), seeds and vegetable oils. You can also use nutritional supplements: 1 g/day vitamin C regularly and 800 IU/day vitamin E in courses of 1-3 months.

Limit yourself to one glass of alcohol

Alcohol increases blood cholesterol and the risk of cardiovascular disease, osteoporosis or breast cancer. Alcohol contains many calories and favors the synthesis of stored fats, leading to the accumulation of excess pounds, especially in the abdomen. Wine consumed in moderate quantity (1 glass 150 ml/day) has a coronary protective effect and prevents atherosclerosis through its content of polyphenols, substances with anti-inflammatory and anticoagulant action. Alcohol is also an excellent anxiolytic, causing relaxation and even a slight state of euphoria.

Drink plenty of water and liquids, but not just any kind

Drinking water can help prevent osteoporosis because water rich in minerals is inevitably rich in calcium. Read the labels and choose waters with a fixed residue higher than 500mg/liter and a calcium content between 120-400mg/liter. Avoid carbonated soft drinks, because they contain a lot of phosphates that prevent calcium from being fixed in the bones.

2023-07-03 19:09:30
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