Contents:
- Medical Video: Natural Treatments for Menopause
- Why do you need to maintain a diet at menopause?
- What is a good diet at menopause?
- 1. Increase consumption of vegetables and fruit
- 2. Drink a lot
- 3. Sufficient protein needs
- 4. Sufficient calcium needs
- 5. Sufficient iron needs
- 6. Reduce consumption of fatty foods
- 7. Limit the use of sugar and salt
Medical Video: Natural Treatments for Menopause
Menopause must occur in every woman. At this time, a woman's body may change. It's time for women to change their lifestyle for the better so that their health in old age is maintained. Eating nutritious foods and staying active in physical activity is the key. Want to know more about how to eat at a good menopause? Consider the following review.
Why do you need to maintain a diet at menopause?
Menopause can occur at various ages, on average menopausal women at the age of 51 years. Many changes that occur in women after menopause, a woman's body may not be like it used to be. Menopausal women can gain weight. This can occur because of hormonal changes at menopause.
Menopausal women are usually more difficult to maintain their weight. You will lose a lot of muscle mass and get more fat, especially in the abdominal area. This certainly can increase health risks, such as high cholesterol, high blood pressure, diabetes, and others.
For that, you need to maintain a diet, so that your weight is well controlled. This is the key to improving body health and preventing you from various health problems.
What is a good diet at menopause?
To keep your body weight normal and healthy, you need to maintain your diet everyday. The following is a healthy diet for menopausal women.
1. Increase consumption of vegetables and fruit
You are advised to consume as many as 5 servings of fruits and vegetables every day. This amount can help meet the needs of vitamins and minerals, as well as fiber. Research shows that people who eat at least 5 servings of vegetables and fruits every day have a lower risk of heart disease, stroke and cancer. Eating lots of vegetables and fruit can also help maintain weight.
2. Drink a lot
Menopausal women usually experience complaints of vaginal dryness and dry skin caused by a decrease in the hormone estrogen. So, by drinking lots of water (at least eight glasses per day), this can help maintain the moisture of your skin. Drinking lots of water is needed to keep your body hydrated.
3. Sufficient protein needs
Protein is needed by the body to boost the immune system and repair damaged cells. Many food sources that contain protein, so you are very easy to meet protein needs. Lean meat, fish, eggs, and nuts are some good sources of protein for you.
4. Sufficient calcium needs
The decline in the hormone estrogen during menopause makes bone mass quickly disappear, so that bone health decreases. For that, you need to meet your calcium needs to help maintain bone health. You are advised to provide 1200 mg of calcium per day. You can find calcium in milk, yogurt, cheese, fish with bones (such as sardines and anchovy), broccoli, and beans.
5. Sufficient iron needs
In addition to calcium, other nutrients that you need to fulfill during menopause are iron. You are advised to meet your iron needs as much as 8 mg per day. You can get this from lean red meat, chicken, fish, eggs, green leafy vegetables, nuts, and seeds.
6. Reduce consumption of fatty foods
Actual fat is needed by the body. However, too much fat in the body is also not good. Also, pay attention to the type of fat you consume. Try to meet body fat requirements derived from unsaturated fats (such as avocados, salmon, and olive oil).
Instead, limit consumption of foods that contain saturated fats and trans fats (such as fatty meat, margarine, and fried foods). This can help maintain cholesterol levels in your body. High cholesterol levels in the body can increase the risk of heart disease and stroke.
7. Limit the use of sugar and salt
Consuming too much sugar or sweet foods and drinks can cause excessive weight gain. Also, it can increase the risk of tooth decay. Meanwhile, consuming too much food containing high salt can increase the risk of high blood pressure.
