Good Lifestyle

When crossing menopause, the diet can help mitigate the symptoms that come with it: mood swings, hot flashes, weak bones, slower reaction time. While most of us concentrate our thoughts on what wenot Change, there are actually a number of things that can be done to help us do gracefully and healthy and work with menopause with ease. One of the label changes your shopping list!

In this spirit, we contacted some of the key experts in the well-being industry and asked them which women should charge our plates to mitigate the symptoms often associated with menopause. And while you change your diet, destroy themFoods that age 20 years From your routine too!

"While the hormones fluctuate, cerebral chemistry, including a powerful nervous chemical called serotonin," saysElizabeth Somer, MA, RD and author ofEat your way to happiness. "Peri- and postmenopausal women who struggle with gentle depression could have lower serotonin levels than other women." Somer continues to explain that when the serotonin levels are weak, a woman is more likely to crown sweets and feeling grumpy, while an increase in serotonin turns strands and restores a mood more enjoyable.

If serotonin is at the base of the mood swings, a snack carbohydrates (such as half of a fully fully fully grilled grain bagel and trimmed or two cups of popcorn in compressed air) Could be everything you need to boost serotonin levels and mood. DiscoverFoods that make you happy For more ways to strengthen your happy hormones.

During and after menopause, women face important health problems, including a growing risk of osteoporosis. Women who have consumed many lifelong calciums come into menopause with strong bones and are less likely to develop osteoporosis.

According to Somer, however, most women do not get enough. "Once on two menopausal women, consume less than half of the recommended calcium allowance of 1,200 mg to 1,500 mg to prevent bone loss and osteoporosis related to age. Before, during and after menopause , you can slow down the loss of bone with calcium. "Although the dairy is often a choice to choose from, there are many other options, including dark leafy greens, a bok Choy, a broccoli, Almonds, sardines, salmon, sesame seeds and chia seeds. FindBest calcium foods without dairy products now!

"Menopausal women should make sure they consume enough foods rich in vitamin D or taking supplementation to prevent bone loss. Vitamin D is needed to absorb calcium," saysSTACY GOLDBERG, Mph, rn, bsn and founder of savourfull. Foods rich in vitamin D include fatty fish and fortified foods. Canned salmon is also a good option since it contains tiny cells rich in calcium. "If you move to a non-dairy drink during menopause, make sure your drink explicitly indicates that it is fortified calcium and vitamin D", explains Goldberg that also includes customers that many of these drinks Non-dairy contain added sugars. Choose non-subsidized versions of non-signed drinks such as almond milk, rice milk, coconut milk and even hemp milk.

"Cardiac disease is not a matter of laughter after menopause", warns to somer. "Amorting of the ravages of this disease, while estrogen rates were high, the risk that heart disease rapidly increase as levels of estrogen falling, catapulcing heart disease at the same cause of death after menopause." The good news? The risk of heart disease can be significantly reduced with the diet and exercise. According to Somer, adopt a weakness,fiber-richDiet based on a wide variety of colorful fresh fruits and vegetables, whole grains, legumes and non-federal dairy products can help maintain a lean figure and maintain blood fat levels and risk of cardiac disease. bay. Meanwhile, extinguish theseWorst food for your heart!

Amy Shapiro, MS, RD, CDN and founder of Real Nutrition NYC, said it recommends that its patients make sure to at least eight glasses of water a day to avoid the symptoms of drought (common with menopause), so that bloating (which can come with hormonal changes). If ordinary water does not hold a powerful appearance, skip the flavored waters purchased from the store, which are almost always high in sugar and artificial additives; Instead, infuse your own with fruits and herbs. It's fast and easy and a great use of products too ripe. Alternatively, take a point for eating food, such as watermelon and cucumber, which have a high water content.

Vitamins B provide energy and regulate mood swings, while proteins contribute to stabilizing blood glucose (useful for mood swings in menopausal women). That's why Goldberg recommends opting for foods that are both high in B vitamins and protein for your snacks through GO. Among his favorites are Redd Bar, good greens energy bars, jerky field traces, Snackin Sweatky and Sunburst Trout Farms Jerky.

Linen seeds are full of fiber, which is important to prevent both heart disease and constipation. "Linen flax lines also contain estrogen-like similar compounds that can help with hormonal changes," says Shapiro. However, you will need to squeak these linen linen, then store them in the refrigerator to prevent them from turning toxic. Learn more with our exclusive article onfood you eat badly!

"Eat almonds every day for nutritional support during menopause," says Dr. Forman. "Almonds constitute an excellent source of healthy fat, which contributes to countering the drying effects of low estrogen levels. They are also high in magnesium, vitamin E complex and riboflavin, essential to vascular integrity . In addition, they have an important mineral trace like manganese and copper. "

Shapiro is a big fan of eggs, which she considers a great source of vitamin D, as well as vitamins of iron and b. "All the nutrients we need to feel energetic and keep our bones strong are packaged In a small shell! " If possible, opt for biological eggs without cage. Ideally, you will also buyeggs Locally elevated pieces.

Although controversial, soy contains vegetable estrogens that may prevent or mitigate the menopausal symptoms of some women, according to Shapiro. It recommends eating processed soy foods that are minimally transformed like EdaMame and Tempeh to harvest these benefits specifically.

Protect your mind in the last years with foods that heat the cerebral power! According to Somer, these include fatty Fishes rich in DHA and EPA (omega-3s), which promise a promise to improve memory and possibly lower the risk of dementia. Two compounds in dark green leafy vegetables (lutein and zeaxanthine) also show a promise to protect the vision and memory we get older. Finally, blueberries (and other bays) have been nicknamed "brain bays" because of the evidence that connects them to improved brain function.

After menopause, women found that this is easier to put weight and remove it. In addition, the figures for postmenopausal women begin to change when they earn more weight over the belt. "The good news is that a few extra pounds in the hips and thighs (" the pear shape ") might desolate the vanity of a woman, but they will not hurt his health," says Somer. " On the other hand, winning weight in the belly and chest ("apple-shaped") could point out post-menopausal health problems, heart disease and breast cancer to diabetes and hypertension. " Sage-Sage, she said, apple-shaped women pull the greatest advantages of weight loss; even a 10% weight reduction greatly improves a woman's health status.

How should menopausal women do this? Concentrate on real and unprocessed foods rich in the three magic ingredients for weight loss: fiber, water and protein. "These fill you less calories, then you push from the table before wearing too much. Dried beans cooked and peas, such as black beans, kidney beans, lentils, split peas and garbanzos, Contain all three. Oatmeal at the old priest in the milk is also the ideal food for weight management. "Speaking of, make the most of theseWays to lose weight with oatmeal.

These gems are natural ways to calm a sweet tooth and are full of antioxidants against the disease, are low in calories and are rich in water and fiber to fill you without filling out. Shapiro prevents not eating more than two servings a day, however, to avoid adding too much sugar to your diet.

"Very low in calories and high fibers, vegetables are useful that our calorie needs to decrease and weight gain increases as we get older," explains Somer. The next time you are in the alley of products, load on theseMost refurbished fruits and vegetables.

Shapiro recommends fatty fish like salmon, who says help can fight the mood swings of many women during menopause. This is thanks to omega-3 fatty acids they contain. Mackerel, sardines and cod are also good options. Omega-3 fatty acids are also very useful for providing energy and healthy energy for menopausal woman and they helpReduce LDL (bad cholesterol) And reduce the risk of heart disease. Goldberg recommends that women at an increased risk of cardiac disease after menopause take an oil discuss fish or omega-3 supplement with their doctor. A study, she said, found that the taking of the EPA (one of the omega-3 fatty acids present in fish oil) reduces the frequency of hot flashes in menopausal women. With salmon, it's theTop omega-3 superaliments.

According to Dr. Forman, the iodine linked to a protein is essential for the support of the ovary and thyroid. "Due to the amount of chlorine, bromine and fluoride in our daily lives, our body struggle to get enough iodine usable to have a healthy organ function. This can often be a determining factor in the additional low hormone production. Iodine is an essential mineral; Healthy sources include cod, dried prunes, canned tuna, cranberries, green beans and beans.

"Foods rich as red meat, green leaves and eggs are important because the intake of iron supplements can sometimes cause iron overload in menopausal women, creating toxicity," explains Dr. Forman. . "That said, menopausal women are at risk of anemia and should worry about getting enoughIron-rich foods. "

Wild yams act like estrogen supplementation and tend to reduce the effect of low estrogen levels in menopausal women, explains Dr. Forman. They can be eaten everything or taken as a food supplement together. Among the symptoms, they help treat are vaginal drought, low libido, and weak bones.

"If you can get them raw, cheeses, milk and yogurts are very beneficial," says Dr. Forman. "These quality dairy products, unlike their pasteurized cousins, are very digestible and promote healthy bacteria in the intestine, which is essential for digestion. They also provide good amounts of calcium for bone health. »

As mentioned, calcium is very important to improve the health of bones and broccoli is a source of custom used often neglected. "Calcium deficiencies are the main causes of bone health degeneration. This is partly because the foods we traditionally think are rich in calcium are not usable by our body because they have been too treated, "explains Dr. Forman. Fearing that broccoli will make you bloat? If you get enough vitamin D-thevitamin that prevents bloating-So you should be good to go!

This one can be an acquired taste, but we hear; It is an acquisition value! Cow and chicken liver offer some of the best sources of oligo element and vitamins B. When buying, make sure the cow or chicken liver is from the mouthpiece, zero hormone, natural variety. "The liver is a fantastic source of complex vitamin C, iron, and many trace elements of our body rests on. When these are in low diet, symptoms such as those encountered in menopause becomes more pronounced, "says Dr. Forman.

As broccoli, legumes are a good source of used calcium and offer a quality of vegetable proteins. But he does not stop there. "Legumes are also interesting to provide both potassium and magnesium if necessary, which can help in the symptoms of menopause," saysJulieanna Hever, MS, RD, CPT. Beans,Lentils, and peas are some other excellent nutrient legume options for women.

Raw carrots are good for complex nutrients complex vitamin A, vitamin C and essentials that owes during menopause. Warnings Dr. Forman that they should be organic, as many of the pesticides used in commercial agriculture are harmful and can even aggravate the symptoms.

Figs are a large source of calcium and vitamins. "Whole gross figs, not the dried genre, are very rich in nutrients and can help offset some of the losses that occur when the body is subject to stress of things like hot flashes and mood swings,", explains Dr. Forman.

Grain like quinoa, millet, brown rice, buckwheat and amaranth are the best options for grains because they are all gluten free, high fiber and easy to digest. They are also full of B vitamins for increased energy and have been demonstrated to help migraine migraine. Candy? Then, know more with these Best and worst foods for headaches !