Nutritional Advice to Make Menopause More Comfortable
Menopause, a natural process experienced by every woman, can negatively affect women hormonal, physically and psychologically. The common problem of all women during this period is weight gain.
So how should you eat during menopause?
During menopause, the decrease in metabolic rate and estrogen hormone leads to abdominal fat accumulation. This can cause many diseases. For this reason, nutrition is of great importance during menopause. Here are nutrition tips for menopause, when you should consume low-fat and low-cholesterol foods...
-Prepare colorful plates Try to consume 4 food groups (carbohydrates, fats, proteins, vitamins and minerals) at every meal.
-Consume milk and dairy products Consuming 3-4 servings of milk and dairy products in a day is important for calcium and bone health.
-Eat a low-fat diet and prefer vegetable oils Due to the increase in cholesterol during menopause, internal fat and solid margarine should be avoided and vegetable oils should be preferred.
-Benefit from meat and meat group Consuming 3 servings of meat and meat group per day will help you meet your body's protein needs.
-Consume phytoestrogen-containing foods It is very important to include phytoestrogenic foods frequently in the diet to alleviate postmenopausal symptoms. For this reason, raw vegetables, fruits with skin and soy should be part of your diet.
-Avoid simple sugars Foods with a low glycemic index, that is, foods that raise blood sugar more slowly, should be consumed. Whole grain bread instead of white bread, grain sources such as quinoa, bulgur, buckwheat instead of rice, fresh fruits instead of dried fruits should be included in the diet.
-Increase pulp intake Adequate fiber intake during menopause will protect you from chronic diseases, diabetes or cancer.
-Pay attention to water consumption, salt intake and exercise In addition to all these, it will be beneficial to reduce salt consumption and be careful when consuming products containing caffeine. Drinking enough water and exercising will also help you to spend the menopause period comfortably.
