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What Is The Most Important Nutrition For Menopause?

Caring for women in menopause.

1. All three menopause-related products are not recommended

There are three main products on the market that claim to improve menopausal symptoms, namely soy isoflavones, red clover extract, and black asclepiad extract.

We are all familiar with the point that soy isoflavones exert estrogenic activity in the body, and in fact, the other two extracts contain similar ingredients.

And since menopausal symptoms happen to be caused by estrogen deficiency, there have been many studies of taking them to improve menopausal symptoms.

But the results of the studies are mixed, so all that can be said is that they may work and seem to work.

For example, soy isoflavones may help reduce the frequency and severity of menopausal hot flashes, although the effect may be small.

Also, there may be some risks associated with taking them, such as black cohosh, which may cause stomach upset, cramps, headaches, rashes, feeling heavy, vaginal bleeding, and weight gain.

Also, the FDA cautions menopausal women not to be fooled by products that claim to miraculously cure weight gain, hair loss, wrinkles, or other menopausal or postmenopausal problems.

If symptoms are very severe and interfere with normal life, it is best to take medication or undergo hormone therapy under the supervision of a doctor.

There are also sellers who may advertise that vitamin E and fish oil may be effective in relieving menopausal blood symptoms (hot flashes, night sweats, palpitations, migraines), but studies have shown that they are no more effective than placebo.

2. The nutrients most likely to be deficient during menopause

Estrogen deficiency increases the activity of osteoclasts, which accelerates bone loss in women.

At age 40 women begin to lose bone at a rate of 0.3% to 0.5% per year, and by menopause, women’s bone loss rate increases by 3% to 5% per year and continues for 5 to 7 years. [1]

Therefore, it is important to pay special attention to calcium supplementation after menopause, along with vitamin D, which promotes calcium absorption, and adequate protein to reduce the risk of osteoporosis, falls, and fractures.

In addition, estrogen deficiency can cause an increase in low-density lipoprotein (LDL), which is easily deposited in the walls of blood vessels and increases the risk of cardiovascular disease.

Studies have shown that women who have reached menopause are 2-3 times more likely to develop coronary heart disease than women of the same age.

In addition to coronary heart disease, cardiovascular diseases also include hypertension, dyslipidemia, and stroke, and the dietary principles for preventing and treating these diseases are basically the same, mainly

  • Low salt
  • Limit sugar
  • Limit total fat and saturated fatty acids
  • Limit cholesterol
  • Adequate calcium, potassium, Vd, Vc, and other micronutrients
  • Adequate dietary fiber

3. Menopause nutrition recipes

Among the micronutrients and dietary fiber such as calcium, potassium, vitamin D, vitamin C, etc., calcium is the most likely to be deficient during menopause.

Recipe description

Here is a recipe for efficient calcium supplementation, recipe description:

  • 1 carton (250 ml) of plain milk can be replaced with 250 ml of unsweetened yogurt or 32 g of unsweetened milk powder or 25 g of low-salt natural cheese.
  • oilseed rape and spinach can be replaced with mustard, amaranth, fennel, kale, chard, and hollow cabbage. Among them, spinach and amaranth are high in oxalic acid, boiling water blanch for 1 minute before cooking.
  • 100 grams of northern tofu can be replaced with 100 grams of southern tofu or 50 grams of tofu skin/shredded/dried or 400 ml of unsweetened soy milk.
  • Drinking roughly 300 grams of milk and eating 200 grams of the above-mentioned leafy greens (cooked in 2 fistfuls), 100 grams of northern tofu (5 pieces the size of mahjong) and 15 grams of sesame paste (a spoon full) every day is the key to getting enough calcium. If any of these foods are not eaten enough, then even if you have a deficit, take supplements to make up for it.

When choosing calcium supplements inorganic calcium, organic calcium can be, but if the mother has atrophic gastritis is recommended to choose organic calcium.

Don’t forget to take 10 micrograms of vitamin D every day, because the vitamin D content in food is very low and cannot be supplemented enough.

In fact, there are no health supplements that are very effective in improving menopause, but you can improve your symptoms by taking the following measures, plus you must pay special attention to calcium and vitamin D supplementation during menopause.

Wear light clothing.

Keep your bedroom cool at night.

Avoid potential triggers such as spicy foods, caffeine, tobacco, and alcohol.

Try to reduce stress.

Super important to lose weight.

Get plenty of rest, exercise regularly, and do relaxing activities such as yoga.

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