Diet for Menopause, Meals and Tips

Perform one Diet after menopause It is important to make a correct intake of food that favors better health during such an uproar period.

Menopause is a state by which all women in the world must pass at some point in their life. There are several mismatches at the organic level that lead to the appearance of different types of side effects and discomforts.

Menopause diet

Among the main ones we find a nutritional deregulation at the time of eating. The metabolism changes and that is why the way of eating should be adapted to the vital moment.

What is menopause?

From the Greek word mén, menós?? mes??,?? menstruo??? And pâusis?? cessation?? The term means monthly pause. This usually occurs between the age that develops between the 40 and the 50 years, although it varies quite from one woman to another depending on the form of operation that each organism has.

This leads to a permanent stop of the rule, where there is a disappearance of the ovulation that leads to the loss of menstruation And the reproductive capacity of women.

Now, scientifically the process consists in a first instance of a premenopause. This contact takes about four years where the production of hormones begins to decline considerably and gradually.

How is premenopause observed at the physical level? Mostly begins with different irregularities in the rule. After this can develop swelling in the belly, pain in the breasts, insomnia, dizziness, Dizziness , Tiredness, general malaise and constant mood swings.

After this period of decreased ovulation menopause begins. In a schematic way, they are the same as those of premenopause, but developed in a more superlative way. The most serious and most important are the following:

Hot flushes, Headaches, Palpitations and sweats : From the cerebral zone to the legs.
Dizziness and dizziness : These are due to the weakness that causes the body to face the different changes that occur.
Oral problems : Dryness or gingivitis can be two of the main problems that appear.
Anemia : Reduces the size and number of red blood cells in the blood.
Insomnia And other sleep disturbances : The dream becomes something complicated.
Hair changes : Due to the hormones the scalp usually falls and grows in the beautiful facial.
Pain during intercourse and vaginal dryness : Everything comes from a lack of natural lubrication.
Emotional changes and transient depressions : Here we go from happiness to tears and even to periods of depression .
Weight gain : Due to the hormonal changes produced by the menstruation it is common to take a few extra kilos.
Osteoporosis S: The bones stop losing the density that characterizes their bone tissue and begin to break more easily, increasing their fragility.

What diet to follow during menopause?

As mentioned before, weight gain is one of the most common consequences. It is for this reason that during the fertile time of the woman, the fat is distributed by the Estrogens Towards the hips and breasts. After this, when you reach the premenopausal or menopausal newspaper, the focus passes to the abdomen.

The head of endocrinology at the Hospital Universitario Quirón of Madrid, Esteban Jódar says that although there is no casual relationship, we can say that there are studies that relate the cessation of estrogenic function with gain of 2 to 4 kilos??.

On a menopausal diet, there are several types of nutrients and minerals our body will need to stay healthy and strong, including calcium, iron, vitamin D and fiber:

Calcium : Latent in an abundant way in foods as The milk , It is a very important mineral to strengthen our bones. It also helps to contract the muscles. Helps prevent one of the main effects of menopause: osteoporosis and avoiding that weakening. It is also thought that dairy products are the most effective source for preventing and fighting this disease. We can see foods rich in calcium such as sardines, legumes, chard, broccoli, Almonds Or the milk itself
Iron : One of the most important minerals we can find. If we feed on a successful way of iron we can effectively fight and avoid anemia (blood-borne disease). The foods that contribute most iron are fish, lean red meats, nuts and of course green leafy vegetables.
Vitamin D : It is shown as a vitamin complementary to calcium. It acts as a regulator of our organism so that it can absorb the mineral in a successful way. If we take calcium, and we do not supplement it with vitamin D we will suffer a loss of the former, causing the intake of foods such as fish or red meats to serve anything. Among foods that show higher levels of vitamin D are eggs, fish oil and liver.
Fiber : One of the most common digestive we can find. It also helps us regulate our body's cholesterol levels, something that can be triggered during the pertaining stage of menopause. When it comes to food rich in fiber it is advisable to pull a variety of fruit, vegetables, legumes and whole grains.

Food Routine to Carry Out

Swallow whole grain cereals.
Consume in large quantities plant foods such as apple, tofu or potatoes.
Set aside certain harmful foods like bakery, fast food, fried or butter.
Drink plenty of water up to 2 liters a day.

4 Practical advice for women with menopause

Active life : This advice is crucial. Sedentary lifestyle and passivity are useless. Physical exercise and activity is fundamental to achieving weight loss. It is known by all that more activity, more calories are burned and therefore less weight is gained. It is recommended to exercise 2 to 3 times a week.
Eat less : A good way to lose weight effectively is by calculating the calories we eat daily and gradually lowering about 200 a day.
Perform Relaxation techniques Such as meditation, yoga or tahiti : This will reduce our stress levels considerably, controlling depression or distress.
Search supports : It is good to surround yourself with people who love you and help you, especially if you have been through the same process or what is happening. This is crucial when it comes to creating a lifestyle based on life.

Menu Examples

Here's a complete example of a diet for menopausal women. If combined with adequate physical activity and two liters of water daily with the subject will get slim.

Menu 1

Breakfast : 1 glass of skim milk (optional with coffee or tea) with a loaf of bread or whole grains and jam or cooked ham
Midmorning : 1 fruit with 1 glass of soy milkshake
Food : Pasta, rice or legumes with vegetables with lean meat or fish and whole wheat bread (1-2 slices) to finish. Finish with 1 low-fat yogurt or infusion
Snack : 1 fruit and 1 infusion
Dinner : Salad or vegetables (steamed, boiled or baked) with fish or egg with vegetables and bread (1-2 slices). Finish with 1 yogurt skim or infusion.

Menu 2

The menu presented below consists of a total of 1700 calories and is based on a single day under the definition of ovolactevegetariana:

Breakfast : 2 skimmed yogurts (without added sugar) 3 whole biscotti with 200 ml of natural orange juice (without added sugars)
Midmorning : Vegetable sandwiches with 40 gr of panintegral, 2 leaves of lettuce and 20g of cheese of ball 0% fat matter with 5g of oil. Accompany with about 250 ml of infusion.
Food : Dish of 250 g of tender beans with 100g of potato boiled with a salad of 100g of tomato and 60g of lentils with 10g of olive oil. Finish the meal with 150g of citrus (eg 2 kiwis)
Snack : 1 yogurt (without added sugar) and 20g of almonds with 250 ml of infusion.
Dinner : 300g of spinach with 50g of steamed potato. Accompany with a salad of about 30g of lettuce and 60g of carrot with 10g of olive oil. Finish with a fried egg to accompany and for dessert 1 skimmed yogurt (without added sugar).

Weekly diet

Finally, we leave you a third diet, this time weekly. This is done by the nutritionist of the Institute of Obesity of Madrid with a total of 1500 calories to get slim and thus not gain a few extra pounds during menopause

Monday

Breakfast : Skimmed yogurt with whole oat flakes.
Midmorning : 2 slices of natural pineapple.
Food : Vegetable salad with soy sprouts with steamed hake with parsley and 1 kiwi or coffee with skim milk.
Snack : Fresh cheese with 2 whole biscotti.
Dinner : Grilled chicken burger with an infusion.

Tuesday

Breakfast : Coffee with skim milk with 100gr of strawberries with red fruits.
Midmorning : 2 whole wheat toast with turkey.
Food : Green beans cooked with potatoes with baked chicken breast and 2 mandarins or skim yogurt.
Snack : Skim yogurt or cranberry juice.
Dinner : Cream of zucchini with fillet breaded to the lemon with an infusion.

Wednesday

Breakfast : Skimmed yogurt with whole grains with red berries.
Midmorning : 1 piece of fruit with an infusion of horsetail.
Food : Grilled asparagus with turkey muslitos with roasted tomato and 1 green tea or coffee with skim milk.
Snack : Coffee with skim milk.
Dinner : Chicken broth with spinach omelette with an infusion.

Thursday

Breakfast : Coffee with skimmed milk with 2 whole toast with olive oil.
Midmorning : Skimmed yogurt with oat bran.
Food cabbage Garlic with sweet paprika with grilled tuna loins and an infusion or coffee with skim milk.
Snack : Macedonia of strawberries, pineapple and kiwi.
Dinner : Scrambled eggs of garlic, mushrooms and wild thyme with cold turkey and an infusion.

Friday

Breakfast : Soy drink with 3 whole-grain crackers.
Midmorning : Skimmed fresh cheese with whole-grain breads.
Food : Stewed artichokes with fillet of veal grilled and 1 apple or skim yogurt.
Snack : nonfat yogurt.
Dinner : Cream of pumpkin and leek with sea bass loins to the fine herbs with an infusion.

Saturday

Breakfast : 1 curd with whole oat flakes.
Midmorning : 1 kiwi plus green tea.
Food : Brown rice with mushrooms with grilled sole and an infusion of red fruits or coffee with skimmed milk.
Snack : Citrus juice or skim milk.
Dinner : Chard garnished with garlic and grilled chicken sirloin with an infusion.

Sunday

Breakfast : Coffee with skim milk with 2 whole toasted tomatoes.
Midmorning : Skim yogurt with blueberries.
Food : White asparagus salad with tomato with prawn omelette and tea with lemon or coffee with skim milk.
Snack : 1 orange.
Dinner : Zucchini and aubergine grilled with grilled gilt and infusion.

Treatments

Despite the different nutritional formulas that exist to better deal with menopause, there are different ways of treating it. According to Dr. Santiago Placios, an expert in Women's Health and Medicine, women have a tremendous range of possibilities for menopause treatments, but like everything else in life, there is no ideal treatment but a patient determined to The one you have to deal with."

What are those types of treatments? The most effective and the best results are obtained are the hormonal substitute. They have been used for decades with successful patient responses.

There are several ways to do this treatment. First there is a treatment based on taking estrogen only for the woman who has no uterus and associated with progesterone in which they do.

In addition, this type of medical process is also often used to fight cancer in many ways.