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Eat healthy at menopause
- 2-10-2010
- Categorized in: Alternative Medicine
Menopause is a natural process in the life of every woman in which the ovaries progressively diminish its ability to produce estrogens (female sex hormones).
This hormonal change causes numerous symptoms such as heat waves, vaginal dryness, bone decalcification, mood swings, tendency to gain weight and others.
This tendency to gain weight that occurs at menopause is made worse by poor diet and physical inactivity. Hence the importance of a healthy diet to help women to live fully at this stage of his life.
However, we wonder what foods make healthy diet should be consumed at menopause? What recommendations or suggestions should be followed at this stage?
To avoid problems associated with menopause, it is recommended to consume:
* White meat such as fish, chicken and turkey breasts, four servings per week.
* Foods rich in fiber: vegetables, fruits (three pieces a day), fiber, vegetables and whole grains
* Take at least 1.5 to 2 liters of water a day
Avoid:
* Saturated fats like fried foods, fats, shortenings
* Fats in meats and organ meats and sausages,
* Whole milk products, cream and butter,
* Processed salted bouillon, soups, packet soups, sauces for seasoning.
* Sweets (especially those manufactured in industries) that include coconut and palm oils
* Alcoholic beverages
* Do not abuse the salt.
One aspect that is important to take into account when speaking of menopause is osteoporosis, as many women would occur simultaneously.
Osteoporosis is just. A loss of bone stock constant and serious depending on the nutritional deficiencies or excesses, a healthy lifestyle (regular exercise, walking, etc..) Or harmful (alcohol, drugs, smoking).
To prevent and fight osteoporosis, it is recommended to consume:
* Almonds, walnuts and soy (soy drink, tofu or bean curd), because they are rich in antioxidants and phyto-estrogens. The latter behave like the female hormone estrogen.
* Two servings of dairy a day. One serving equals one cup of milk or yogurt or two semi-cured cheese 40 grams and 80 grams of cheese. These rations provide the same amount of calcium, but the calories differ between the fat content (whole or skim) and other ingredients like sugar.
* Egg yolk, it contains vitamin D, which promotes the fixation of calcium to the bones, is also essential to take the sun for vitamin protection.
Avoid:
* Cola, since lead additives containing phosphorus which has a demineralizing effect.
* Smoking and alcohol, since they increase bone decalcification.
Other recommendations:
* Maintain fixed meal times.
* Consume at least three main meals a day
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Really good tips & information about menopause symptone and how to change your diet to improve things. Good recipes. Good, easy to understand. Thanks for sharing.
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