Author: Ludmila Francová
How about menopause?
Just as none of us have missed puberty, all women must go through menopause. Everyone copes with it differently and the unpleasant symptoms associated with it appear to a different extent. However, there are many ways to alleviate these unpleasant symptoms and stay slim and healthy even after this period. Maintaining an appropriate weight is especially important to prevent unpleasant symptoms of menopause and the consequences of the onset of menopause. And our diet is one of the most important factors in alleviating the symptoms of menopause, maintaining our weight and continuing to be in shape. Before making any changes or interventions in our current habits, it is necessary to realize many important things. In particular, it is necessary to eat a variety of foods, reduce fatty foods in the diet and add vegetables to each serving. The most important things are sufficient portions, with a protein ratio prevailing, and maintaining regularity. The correct drinking regimen is also important!!!
We must not forget an important factor in this period, which is regular exercise and targeted muscle building. The best for this are brisk walking, yoga, bodyweight exercises, especially pelvic floor strengthening and electro-myo-stimulation.
So what to include in your diet?
First of all, I recommend foods with a higher content of phytoestrogens , which reduce hot flashes. They can be found in soy foods, such as tofu, soy milk, tempeh, roasted soybeans. Another source is flaxseed, which also contains fiber and Omega 3.
It is ideal to include foods with a higher content of vitamin E, which helps us maintain dilated blood vessels. We can find it in almonds, sunflower seeds, nuts, leafy vegetables, olive oil, whole grains, oatmeal, cucumber, corn, rose hips, olive oil, butter, eggs. Do not forget in particular that vitamin E needs vitamin C for its activity.
B vitamins, specifically B6, B9 and B12, also help fight menopause symptoms. Not only do they activate the production of the hormone serotonin to improve our mood, but they also have a beneficial effect on our bones, heart, reduce depression and generally support our psychological well-being. The sources of these vitamins are sweet potatoes, yams, bananas, nuts, soy, lentils, beans, red meat, wild game, fish, salmon, turmeric, cayenne pepper, ginger, wheat germ, egg yolk, Chinese cabbage, asparagus, broccoli, cauliflower, spinach, leafy vegetables, milk, chickpeas, lean meat, poultry, fish, eggs.
Against the problem of bone loss that occurs during menopause, we can include foods with a higher Omega 3 content. These are mainly fatty fish and flaxseed. Then there are foods with a higher calcium content, such as seeds, almonds, fish, canned salmon and sardines, yogurts, cheeses, whey protein, lentils, beans, rhubarb, figs, leafy vegetables. And we must not forget about vitamin D, which stimulates calcium absorption. In addition to the main source of vitamin D, which is sunlight, it can be found in sea fish, liver, fish oil, shrimp, egg yolks, milk, cheese, yogurts and avocados. Be careful not to drink coffee, tea and carbonated drinks or increase the amount of salt, as these, on the contrary, promote calcium loss.
On the contrary, what should be excluded from the diet?
First of all, these are foods with caffeine, which increases hot flashes and also the risk of osteoporosis. Next, eliminate alcohol, which lowers body temperature during consumption, and increases it during decomposition. It also increases the risk of osteoporosis. Spicy foods, corn oil, which is high in Omega 6, and sunflower oil, which reduces the effect of Omega 3, also have a bad effect.
We must not forget an important factor in this period, which is regular exercise and targeted muscle building. The best for this are brisk walking, yoga, bodyweight exercises, especially pelvic floor strengthening and electro-myo-stimulation.
Many women have asked me for help during this period. And in most cases, neither a simple change in diet nor a sufficient amount of exercise will help us lose weight. We then have to make more radical changes and lose weight using a complete meal replacement . We are temporarily compiling a menu of foods intended for special nutrition. The NUPO diet offers us a large selection of them and has the ideal composition so that we can include them in our diet and lose weight quickly and effectively.
Of course, many women will seek help from their gynecologist. However, unlike hormone therapy, a proper diet does not increase the risk of breast cancer and reduces the risk of developing osteoporosis.
So it's all up to us which path we take😊.
