According to the medical diagnosis, menopause occurs after 12 months from the official end of the menstrual cycle.
The most common symptoms of postmenopausal cases reported are: depression, insomnia, hot flashes, hypertension, pain in the bones and muscles, vaginal dryness and wrinkled skin.
Women who experience perimenopause, premenopause or menopause are more vulnerable to fattening due to the hormonal disorders that occur in their body. Each new extra kilogram can cause muscle, bone and heart disorders, which will inevitably trigger heart disease, diabetes, osteoporosis or breast cancer.
The importance of diet in menopause.
Experts warn about the risks of weight gain in menopause, insisting on the importance of following a balanced diet. A diet adapted to the new requirements of the body will greatly improve the symptoms of menopause and help maintain an adequate body weight.
The diet of menopausal women should aim especially to maintain a normal weight. This can be achieved much more easily by following a regular physical activity, which will increase the overall tone of the body.
Recommended foods in menopause.
• Whole grains. You can eat dried fruits and vegetables, especially wheat, bran, oats, barley, soybeans, grains, nuts, beans.
• Meat. In this sense, it is good to focus more on the fish, at least 2 times a week. Vegetable proteins are rich in vitamins and nutrients, and are much healthier for menopausal women than meat. But you are free to add any lean meat in your diet.
• The fats Avoid saturated fats (such as milk fat) and eat good fats, which are found in vegetable oils (olive, canola or primrose) and seeds (especially in).
• Minerals With regard to deficits caused by menopause, you should take calcium and magnesium supplements, or you should consume foods rich in these minerals. This will help maintain a healthy heart and prevent the loss of bone mass. The recommended daily dose of calcium is 1500-2000 mg. It is good to take calcium with vitamin D. When the symptoms of menopause are treated with hormones for menopause, it is best to consult a nutritionist.
Do not do in the menopause diet
• It is recommended to reduce as much as possible sweets that contain many calories, as well as salty or spicy foods. These lead to the development of heart disease. Instead of unhealthy sweets, you can also eat fruit or sweet cheese with honey.
• Fried food is forbidden. You can steam, boil or bake without oil instead of eating chips.
• It is best to avoid snacks between meals. This promotes weight gain and can cause type II diabetes, obesity, cancer and heart disease.
• Discard those weight loss diets that promise miraculous effects, but not enough healthy nutrients. This can lead to serious disorders in blood sugar levels. Remember that it is much healthier to eat frequent but small dishes. This way you can keep your hunger under control and control your body weight.
Example of diet suitable for menopausal women.
Breakfast: Scrambled eggs and yolks, half onion, one pepper and 30 g of non-fat cheese. Meals can be sweetened with a grain muffin, a small orange or a plain yogurt. This first meal contains protein, fiber and potassium. Do not skip the first meal of the day, no matter what happens!
Lunch: 100 g of grilled salmon (or other fish), two crushed nuts, a bunch of mixed herbs and half strawberry nugget. You can add a vegetable soup served with simple cereal crackers. This tasty lunch brings an intake of omega 3 fatty acids, fiber, magnesium and potassium and reduces calories instead.
Dinner: 100 g of baked pork chops or any other meat, chicken, lean beef or fish, plus a handful of brown rice with apple sauce and sautéed green beans. In the dessert, you can eat five almonds. This food is rich in lean proteins, fiber and magnesium.
Menopause and weight gain. Diet and treatment, published for the first time on Monday, May 20, 2013 at https://topnaturalremedies.net/natural-treatment/menopause-and-weight-gain-diet-and-treatment/
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