Know About Best Diet for Menopausal Women
Menopause is a normal process in a woman's life. During menopause, women undergo various physical and mental changes. The following is a detailed description of what kind of food problems women have during menopause and what eating habits to follow.
Problems during menopause in women
Menopause is a significant change in the life of middle-aged women. That is when the menstrual cycle ends. Menopause can usually occur at any time after 45 years. Menopause is a natural biological process. However, during this time, some symptoms appear.
Some of the symptoms during menopause (per menopause) such as irregular periods, vaginal dryness, suddenly hot and cold feeling, excessive sweating at night, sleep problems, mood swings, weight gain and slow metabolism, hair loss, skin Dryness etc. However, such symptoms do not appear in the same way in everyone.
Complications of menopause
Menopause causes a variety of health problems in women. For example, women are less likely to have heart disease during the menstrual cycle. But declining levels of the hormone estrogen after menopause increase the risk of cardiovascular disease. In addition, a healthy diet requires a balanced diet and weight control. It is also important to control cholesterol or blood pressure.
If the risk of osteoporosis increases within a few years of menopause, bone density may decrease rapidly. For which most women in postmenopausal, fractures of the spine, buttocks and wrists can occur. He needs a balanced diet, especially calcium, zinc and vitamin D.
Sometimes the elasticity of the tissues of the urethra is lost. Then problems like frequent uncontrolled urination are more common. Occasionally there may be various urinary tract infections. Postmenopausal women are more likely to gain weight. Weight loss will be followed by fatigue and constant tiredness.
Diet for Menopausal Women
To get enough calcium during menopause, you need to eat dairy foods, green leafy vegetables and seafood every day. Vitamin D is required for the absorption of calcium in the body. So at least 10-15 minutes of direct sunlight per day is good for the body.
Vitamin B complex is also needed to maintain good nerve function. Lots of iron is needed at this time. At least 4 mg daily. It is necessary to eat red meat without fat, duck meat without skin, fish, eggs, green vegetables, nuts. Vitamin C is needed for iron absorption. Vitamin C needs to be taken daily through fruits, fruit juices, guavas, oranges, lemons etc.
Adequate dietary fibre is needed for wellness. Eating at least 21-30 grams of fibre a day helps in weight control, cholesterol control, and blood pressure. Fibrous bread, pasta, fresh fruits and vegetables should be included in the daily diet. It is better to keep at least two to two and a half cups of vegetables and 3-4 kinds of fruits.
Limitations in food at menopause
Even if you keep 25-30% oil fat in a balanced diet plan, you cannot support more than 7% saturated fat in menopause. That means there should be a limit on edible oil fats. It is necessary to refrain from eating fried food, butter, national food. In addition, the use of sugar and salt should be reduced.
You have to obey the laws of nature. Proper nutrition and regular exercise can easily keep the body healthy. Seek the help of an experienced nutritionist to keep yourself healthy during menopause. Keep yourself healthy in your pursuit of health protection.