Hormonal changes during menopause cause women to be mentally and physically disturbed, however many foods can help improve this condition.
According to Dr. Tran Thi Tra Phuong, Nutrihome Nutrition Clinic System, menopause is the stage when a woman's body experiences a decline in ovarian function. The ovaries stop functioning and stop providing female hormones, leading to the cessation of monthly menstruation, marking the end of fertility.
A good diet will help improve osteoporosis, reduce the risk of joint damage, and reduce the risk of cardiovascular disease. Good foods for women at this stage include.
Calcium rich foods
Menopausal women should regularly supplement calcium-rich foods from milk and dairy products: yogurt, cheese... These foods provide enough calcium, help prevent bone loss, and reduce the risk of osteoporosis in menopausal women.
In addition, other calcium-rich foods include shrimp, crab, snails... Dark green leafy vegetables such as spinach, bok choy, kale, Swiss chard...
Good Carbohydrate Foods
Whole grains with low GI are good for health such as: whole wheat bread, brown rice, tubers... A diet rich in foods containing good carbohydrates with low GI helps limit increased blood sugar, diabetes, and is also rich in fiber, good for health, avoiding excessive weight gain.
Foods containing good fats
Foods containing good fats from fatty fish such as salmon, mackerel, basa fish, avocado, olive oil... help improve and reduce the risk of cardiovascular diseases such as myocardial infarction and lipid metabolism disorders.
Foods rich in zinc
Zinc is an essential mineral in the production of sex hormones. Therefore, it is important to include zinc-rich foods in your diet such as seafood, eggs, milk, etc.
Foods rich in fiber
Constipation is also a common condition in women during menopause. Therefore, the diet should increase the intake of foods rich in fiber such as whole grains, vegetables, beans... to help the digestive system work better, helping to prevent constipation effectively.
In addition, a high-fiber diet also makes the body feel full longer, limits cravings, and helps maintain weight. Thereby reducing the risk of obesity that is likely to occur in menopausal women.
Foods rich in vitamins and minerals
Fresh vegetables and fruits are a source of essential vitamins and minerals. In addition, green vegetables and ripe fruits are also a source of fiber and antioxidants that help lose weight, prevent aging, control blood sugar levels, and reduce the risk of cardiovascular disease.
A good diet will help improve the health of menopausal women. Photo: Freepik
In addition, due to hormonal changes, women are at increased risk of diseases during this period. Specifically:
Bone and joint pain, osteoporosis : In women, estrogen is an important hormone to maintain bone health, helping to increase the absorption rate of calcium. When ovarian function is impaired, estrogen in the body decreases, causing a large loss of bone weight, thereby affecting bone health, causing bone pain and osteoporosis.
Risk of cardiovascular disease: When estrogen levels decrease, cholesterol and blood sugar increase, leading to atherosclerosis. This will lead to an increased risk of heart disease due to blockage of blood vessels.
Weight changes, easy to be overweight and obese: During menopause, the body's metabolism to build muscle slows down. Stress increases weight due to high levels of the hormone cortisol. Therefore, women of this age should exercise regularly, have a healthy diet, avoid being overweight and obese, which can easily lead to diabetes, dyslipidemia...
Risk of genital cancer: With abnormal changes in hormone production, women during menopause can increase the risk of some genital cancers such as cervical cancer, ovarian cancer, breast cancer. Therefore, when at menopause age, women are advised not to forget to have regular gynecological and breast examinations to screen and diagnose gynecological cancer at an early stage.
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