7 foods to help middle-aged women prevent disease

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.