Foods for menopause
When we reach 50 our production of estrogen and progesterone lowers and most women have their last menstrual cycle. These changes can present a number of effects; changes in mood, hot flashes, anxiety and other symptoms. A few keys in getting over symptoms can be in a healthy and nutritionally balanced diet.
+ A healthy and balanced diet can be useful in relieving a number of discomforts brought on by menopause.
- • Soy products and soy are rich in vegetable estrogen. Studies have shown that a diet with ample amounts of soy can reduce hot flashes, vaginal drying and loss in bone density, as well as reducing cholesterol in the blood.
- • Seeds and alfalfa sprouts, flaxseeds and red clover also are rich in vegetable estrogen, helping to reduce the thinning of vaginal tissue.
Enriched bread, breakfast cereals and brewer's yeast are excellent sources of folic acid, a B vitamin, that studies have shown reduces the risk of heart diseases.
- • Broccoli, barley, cauliflower and cabbage contain phytonutrients that increase the activity of estrogen. It also helps to maintain the flexibility in the skin, artery walls, capillaries and protects the blood vessels that provide oxygen, preventing the risk of heart diseases.
- • Oranges, grapefruits, berries, papayas, salad greens, peppers, sweet potatoes and potatoes are rich in vitamin C. Avocados, whole grains, dried fruits and seeds are rich in vitamin E. These two vitamins are antioxidants that can help to protect the skin and keep it firm, at the same time protecting the organs against degenerative diseases.
- • Beets, chickpeas, brussels sprouts, asparagus, peas, green beans and sprouts are rich sources of foliate, the way to incorporate folic acid into your diet.
- • Garlic is a sulfur rich food that helps to reduce cholesterol and reduce the risk of heart diseases.
- • Ocean fish, such as cod, salmon, sardines and herring protect the body against heart disease and are calcium rich foods that should be included in the diet.
- • Red wine is a source of phytoestrogens. Obviously, drink wine in moderation; no more than a glass (50-80 ml) per meal. It also acts as an antioxidant.
Sardines in brine and eaten whole are a great source of calcium. In addition they are rich in vitamin D and fatty acids Omega-3, that improve the absorption of calcium and reduce the flushing out of nutrients in urine and fecal matter.