Fruits, vegetables, and low-fat dairy provide nutrients that help reduce the risk of chronic diseases caused by decreased hormones during menopause.
Menopause usually occurs in women between the ages of 45 and 50. During this time, estrogen levels in the body decline, leading to physical changes that cause symptoms such as hot flashes, fatigue, and weight gain.
These hormonal changes also affect bone density, increasing the risk of fractures and osteoporosis. Lower estrogen levels also affect metabolism. However, lifestyle and dietary changes can improve some menopausal symptoms. Eat nutrient-rich foods to boost energy levels, improve sleep, lose weight, and maintain mood.
Fruits and vegetables
Fruits and vegetables are good for overall health, especially for people going through perimenopause. This is the transitional period of menopause, when the ovaries are less effective. These foods are rich in vitamins, minerals, fiber, and antioxidants that can reduce menopausal symptoms. Berries such as strawberries, blueberries, and raspberries help lower blood pressure and improve heart health.
Protein rich foods
Decreased estrogen levels affect muscle mass. Eating more protein can support muscle mass and slow its loss. Protein also improves bone health, contributing to a lower risk of fractures. Middle-aged women should consume about 1-2 grams of protein per kilogram of body weight. Healthy sources of protein include beans, eggs, fish, lean pork, lean poultry, low-fat dairy, nuts, and tofu.
Dairy products
Dairy products provide protein and calcium to strengthen bones and prevent fractures. They also contain phosphorus, potassium, magnesium, and vitamins D and K.14. Good dairy options include low-fat milk, yogurt, and cheese.
Healthy fats
Omega-3 is a fat that plays an important role in menopausal health. It has the effect of reducing inflammation, enhancing heart and brain health, and improving mood. Sources of this healthy fat include anchovies, chia seeds, salmon, walnuts, olive oil…
Whole grains
Menopause increases the risk of heart disease, so whole grains are an important part of a woman’s diet. They are rich in fiber and B vitamins that can limit the possibility of developing heart disease, cancer, and premature death. Whole grains are good for health such as barley, brown rice, oats, quinoa, whole wheat bread.
Foods rich in phytoestrogens
Phytoestrogens are compounds that act similarly to estrogen in the body. Foods rich in these nutrients can improve bone health, reduce the risk of heart disease, and balance hormones. Phytoestrogens are found in some plant foods such as barley, berries, black tea, green tea, flax seeds, peanuts, and soybeans.
Healthy drinks
Green tea, black tea, low-fat milk, soy milk, almonds and oats provide many nutrients for menopausal women. To reduce menopausal symptoms and prevent chronic diseases, women should avoid or limit alcohol and sugary drinks such as soda and energy drinks.
moodul's Profile – MyAnimeList.net
Paito Warna HK: Panduan Lengkap untuk Pencinta Togel – Songs.id
EZproxy Error
Attention Required! | Cloudflare
Strategi Terbaik untuk Bermain dengan Bandar Toto Togel – Categories
Mengoptimalkan Peluang Menang dengan Paito Warna HK – Dewi788
install scaler | Indiegogo
Ofi-Grup – Carrer de Josep Zornoza Bernabeu, 10, 07800 Eivissa, Illes Balears, España – Cybo
[Open.ogc] BAHT188: Your Premier Slot Gaming Destination
ALEXIS OHANIAN MARRIES SERENA WILLIAMS IN ARMANI | FASHION INSIDER MAGAZINE
Nerdy Nightlife at The California Academy of Sciences | The Suitcase Scholar
Temukan Wuzz88: Situs Utama untuk Slot Online – Objects
Kan jeg tage min hund med til Dubai? – Vogn Landbrug
Profile – noahbelcher – Melanoma Research Foundation
Temukan Situs Slot Gacor: Destinasi Slot Gacor Online Teratas – Times India Today
Bar Events UK | FanFiction
Grupo Norte Agencia Inmobiliaria Avilés – Arturo Ponte Olmeda – Medium
Jak Digitální Marketingové Agentury V Praze Revolučně Mění Marketing Místních Firem?: Home: Digital Marketing
Panduan Memilih Situs Togel Online Resmi dan Terpercaya – topanwin
guiasdebanca – Qiita
User fruitchalk8 – Hangouts Help
Explore The Absolute Best Luxurious Hotel In Prague Centre – On Feet Nation
Temukan Wuzz88: Petualangan Slot Online Terbaik Anda – News Blog
Kunci Menemukan Link Togel Terpercaya untuk Taruhan Online – Udinslot
Paito Warna HK: Panduan Penting untuk Pemain Togel – Jackpot City
glose.com/u/GuiasDeBanca
install scaler's TED Profile
OnVaSortir! Chartres – Members – Search – Mariannablanken
charleylucas's Profile | CTS Connects
Notion