What should women eat during menopause? Menopause diet that helps prevent 2 major health risks

As we all know, women will bring a series of physical changes during menopause, such as indicators such as temperature and weight may increase as estrogen concentration decreases. How can we stay healthy during menopause that everyone will encounter?

What disease risks may occur in women during menopause?

The so-called female menopause means that the woman has stopped for at least 12 months, but the menopause symptoms may begin earlier than you expected.

Menopause usually starts at the age of 40, but can start at the age of 30 or late to 50. During this period, you may begin to feel symptoms such as tides, emotional fluctuations, and lack of energy, while the reduction of estrogen may begin to affect your bones, muscle mass and New Death.

Fortunately, healthy, diverse diets and vigorously changing lifestyles can help reduce the seriousness of menopause symptoms. It can also help prevent women from suffering from riskier health conditions such as bone relieving and heart disease after cessation.

What to eat can help improve women's menopause health?

At any stage of life, a balanced diet is important, but during menopause, the body needs additional patience and care. Changing diet can help prevent future symptoms.

It is important to note that every woman is different, has different needs and symptoms, and there is no unified set of menopause dietary standards, but there are some foods you can consider adding to your diet or eating as much as possible.

1. Strengthen bone health

Estrogen plays a very important role in bone health. As the concentration of estrogen decreases, the risk of bone lesion will increase, and bone lesion will also lead to greater risk of fractures.

Diet can have a positive effect on bone health. Here are some important constant nutrients, vitamins and minerals that need to ensure that you have enough food.

. High-quality proteins should be taken at every meal, such as seafood, beans, dairy products, meat and poultry.

. Calcium is an important mineral for bone health, and good sources include dairy products, canned fish with bones, spinach and tofu.

. Vitamin D is produced when sunlight is shining on the skin. Egg yellow, oily fish and some strengthening foods also contain a small amount of vitamin D.

. Vitamin K is present in green vegetables, fermented foods, dairy products and meats, and plays an important role in bone strength.

. Phosphorus is found in foods such as poultry, meat, dairy products, oily fish, potatoes, whole grains and beans.

. Honey is another mineral, and good sources include whole grains, spinach, pumpkin seeds, almonds and beans.

2. Reduce cardiovascular disease risk

​​The risk of cardiovascular disease will increase during and after suspension, which is related to the effects of aging processes and the decline in estrogen.

The weight gain associated with a decrease in estrogen concentration can also lead to increased risk of obesity, hypertension, type 2 diabetes and increased LDL-derived calcification, which are risk factors for cardiovascular disease. The following dietary changes can help reduce this risk.

. Change raw and fat (animal fat) into unfresh fat, such as special virgin olive oil, avocado, seeds, fruit.

. Transform refined carbohydrates (white bread, white rice) into full grains (brown rice, black bread, millet).

. Eat at least 5 servings of fruits and vegetables every day

. Eat two servings of oily fish (such as sardines, sardines, and sedges) twice a week.

. Eat a handful of fruits and seeds every day.

What foods may deteriorate the symptoms of menopause in women?

When you are in female menopause, the diet you reduce and add will have the same great impact. Here are some common foods you should avoid:

1. Spicy Foods

If you experience hot and red and sweating, you may need to reduce the amount of spicy sauce, because spicy foods can increase the temperature, which can cause these symptoms or make the symptoms worse.

2.Caffeine

Caffeine may be part of the cause of menopause hot and hot red, which does not mean you have to quit it altogether, but excessive caffeine has been proven to make the hot red more severe.

3. Alcohol

Alcohol can cause menopause symptoms in women, such as hot and tidal fever, sweating and headache. If you drink a lot, the risk of bone relieving will increase, and excessive drinking will also increase the risk of heart disease.

4. Carbohydrates and powdered foods

As women reduce new CHR during menopause, they may lead to weight gain. Similarly, the same is true for highly processed foods and sugar-added foods and beverages.

In general, menopause is a time of great change, and women experience a series of serious symptoms, and maintaining a balanced diet is a good way to try to resolve the symptoms of menopause in women.

The goal is to eat various colors of whole grains, high-quality protein, poor and fat, whole plant-based foods, and calcification-rich foods at each meal, and to optimize your kidney health to gain long-term health benefits, thereby supporting healthy weight and reducing long-term risks of cardiovascular and bone relieving.