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Menopause and Diet

Discussion in 'Gynaecology and Obstetrics' started by waleed, Nov 17, 2011.

  1. waleed

    waleed Moderator

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    There are many useful ways to use your diet to benefit the possible side affects one gets during menopause. This will help to increase your vitality and help you build up a better resilience to illness and menopause related illnesses and health concerns. Doing such things as increasing your intake of Vitamin E rich foods such as eggs, nuts, wheat germ, and olive oil can significantly help ward such issues as hot flashes and the like. Increasing your intake in Vitamin A and D along with the minerals magnesium, calcium, and phosphorus will help protect your bones and their density from osteoporosis. Cut down on tea, coffee that promotes the excretion of calcium.

    Even though it is quite common do to a changed metabolism for women to gain weight during this time and get higher cholesterol, it is easy to cut down the ingestion of saturated fatty foods like butter, cheese, and oil fats while increasing low fat dairy foods. There has been a significant benefit in using Evening Primrose oil for PMS and menopause. Potassium can significantly reduce the risk of depression, so adding bananas to your diet is highly recommended. They also keep your digestive system in check and thwart off water retention as well.
    Phytoestrogens are derived from plants and are substances that have been said to truly help reduce the brutality of hot flashes and other indicants of menopause. These substances mimic the once natural human estrogen that the body was producing before menopause. The most common sources of this chemical are typically found in foods such as soybeans and sprouts. Now a day with the awareness of alternate choices in eating habits and cultures finding these sources of phytoestrogens are very easy and common in the grocery stores. Such foods include soymilk, tofu, and even soy sauce. In fact the benefits of Soy are multitudinous and extremely beneficial. Making soy a normal part of your diet can help you stay fit longer in life and help you to lose unwanted weight that is typically gained in this stage of life.

    In addition, soy is an excellent medicine for thyroid, which is a major issue for many women in menopause and post menopause. Soy also has the ability to increase skin quality as well, which is a bonus. Carrot and beetroot juice is found very useful in many common menopausal disorders. Other foods that offer a great source of phytoestrogens are oats, brown rice, whole wheat, corn, and barley. You will also want to maintain a good and regular exercise regime and avoid such foods as tea, chocolate, coffee, alcohol, pickles, spicy foods, and refined products.

    There are so many other foods that are also rich in phytoestrogens as well such as seaweed, yams, legumes, apples, potatoes, and beans. These are a great natural source of natural estrogen and will also give you several meal options. Another great helper in the menopause fight is a limited amount of carbohydrates. These can help reduce the depressive affects that menopause can cause by raising your serotonin levels in the brain. It is common to feel fine one second and be crying the next at this time in life. Eating such foods that are rich in carbs can really help to alleviate this problem. Bagels, whole wheat breads and cereals are great mind boosters but do not cause weight gain like sugary carbohydrate foods can. The fat that resides in the body begins to redistribute itself as menopause progresses and estrogen levels continue to decline. There might be a noticeable amount of fat distribution heading toward the stomach and a reduction of it in the breast tissue and hip areas that are no longer needed since childbearing days are done.

    Once the estrogen levels have been depleted it is normal to experience a loss of muscle tone and have your metabolism slow down as well. You will want to increase your water intake to guard against retaining fluids and help jump-start your metabolism into better condition. Osteoporosis is another down fall for woman who are going through menopause because the lack of estrogen causes loss of bone density. Exercise regimes that include low impact such as walking are great ways to help increase and maintain bone density as well as keep great heart health as well. You can easily increase the amount of fruits and veggies in your diet to promote cleaning of your blood vessels and keep a healthy circulatory system. When choosing meats, do not forget to add fish such as salmon and mackerel to your menu. They are high in Omega 3 fatty acids that are essential for proper blood and oxygen circulation. Also make sure all fowl and red meats are lean as can be to avoid clogging up the arteries and make your cholesterol levels higher. Avoid bleach or over processed foods as well and stick to whole wheat or brown grains and rice.

    Source 1:Medical Inspiration-For doctors and Medical students: Menopause and Your Diet
    Source 2:solveyourproblem

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