Nutrition during menopause: diet during menopause (after 45 years)

Climax - the inevitable period in a woman's life, when there is a reorganization of the hormonal system and the organism as a whole. To make it easier to move these processes, it is important to eat right at menopause. This will help the body cope with the stresses and avoid diseases that often occur after menopause, such as atherosclerosis, diabetes, obesity. For this reason, should review and make changes to the power supply at menopause, if necessary.

Tips on proper nutrition during menopause

Since the alteration of an organism begins in premenopausal, That is 45-47 years, it is then necessary to think seriously about the harmful and useful products. During menopause slows down metabolism, so it is important to pay attention to the rules of the new regime of power woman:

1. drinking regime. Be sure to drink a day 1.8-2 liters of clean water, this will help speed up the metabolism. Remember that coffee and tea dehydrate the body, which means that after drinking a cup it is necessary to make up the loss of moisture with 2 glasses of water. Water is better to drink a volume of 250-300 ml at a time, this will contribute to a good intestinal peristalsis.
2. Frequent meals in small portions. Because of metabolism slowing down during menopause, it is helpful to eat little and often. Then the food will be absorbed completely, lowering the risk of obesity.
3. Reducing the number of calories, consumed per day - 1800 kcal with an active lifestyle, and 1500 kcal when inactive. This is about 300 kcal less than at younger ages.

The onset of menopause is accompanied by a lack of estrogen in the body. Therefore it is necessary to pay attention to products rich in phytoestrogens during menopause:

1. Flax seeds and flax seed oil. And then, and more can be added to salads and oil drink in the morning on an empty stomach one tablespoon, it will help to maintain skin elasticity and improve intestinal motility. The main thing - the absence of contraindications of the gastroenterologist.
2. Apricot fresh or dried apricots (good in cereals).
3. Legumes (beans, peas, chickpeas), which are also a source of vegetable protein.
4. Bran. You can add a spoonful to cereal or salads, bake bran bread.

In the first half of the day in the diet must be present complex carbohydrates (cereals, pasta from durum wheat, whole wheat bread), which will be a source of energy. The required amount of vitamins can be obtained from fruits and vegetables, which are also rich in fiber, which helps digestion.

The important role played by dairy products, they are a source of calcium, helping to reduce the risk of osteoporosis. Consumption of fish and seafood saturates organism useful Omega-3 and Omega-6 fatty acids.

It is noteworthy that will be useful in folk remedies, herbs and plant hormones during menopause. For more information on this topic we recommend that you read in a separate article on our site.

Sample menu

women power system during menopause, which will provide the body with vitamins and trace elements, as well as the necessary energy, it should include breakfast, lunch, dinner and 2-3 snack.

Breakfast:

• porridge oats, rice, buckwheat, corn, barley and other cereals, cooked milk with a low percentage of fat or water;
• bruschetta or toasts of wholemeal bread with avocado, vegetables, light cheese and chia seeds.

Dinner:

• tomato, onion and other vegetable soup with a small piece of beef;
• rice with seafood;
• pasta made of durum wheat with chicken, steamed or baked in the oven with vegetables.

Dinner:

• vegetable salad with a piece of roast turkey;
• fish with cauliflower and broccoli cooked in the oven.

snacks:

• nuts;
• bread with avocado;
• yogurt or yogurt;
• fruit salad;
• rice pudding or cottage cheese.

This is the menu for women between the ages of 45 years has shown that proper nutrition - not only useful, but tasty and varied.

These habits and products better to get rid

Certain products during menopause should be avoided because they can cause weight gain and increase the level of cholesterol in the blood increase the risk of diabetes. Here is a list:

• Simple sugars and trans fats. Candy, cookies, cakes and other sweets, margarine, instant cereal, soda, chips. Sugar cravings will help overcome a sufficient amount consumed in the morning of complex carbohydrates, which means that a full right breakfast and lunch.
• Fatty meats, especially pork, marbled beef, lamb. Preference is to give the turkey, chicken breast, lean beef. Vegetable oils derived from oil and nuts, are more useful female body than animals from red meat.
• Alcohol, as constricts blood vessels, than provoke tides. In addition, alcohol contains a lot of calories and fueling the appetite, which means that the consumption of extra food.

What threatens the wrong food

After 45 years in women often occurs menopausal metabolic syndrome, which is reflected in the rapid weight gain, obesity in the abdomen and neck. It is therefore particularly important to monitor the level of calories consumed, the amount of simple sugars and fast carbohydrates, which contribute most to weight gain. It is sweet, soda, white bread, pastries, as well as fast food.

Many women seek lose weight during menopauseMore detail on this in a separate article on our site.

After 50 years of power during menopause requires marginal control because there is a risk of atherosclerosis (arterial disease, in which the cholesterol is deposited on the walls of blood vessels). Fatty meats, fried foods increase the level of cholesterol and triglycerides in the blood. Nuts and red fish, on the contrary, can reduce cholesterol levels up to 10% with regular use. However, nuts are quite fat, do not eat them more than 30 grams per day. Fish must be present in the diet for about three times a week.

Are there any features in the diet of a mature woman

Nutrition during menopause after 50 is almost the same as a diet during the menopause in 45-50 years. At this age, even more reduced the acidity of gastric juice, which affects the intestinal microflora: it begin to dominate the putrefaction bacteria. It is therefore very important to monitor the quality of food and dairy products have to keep the balance of microflora.

In menopausal women have to eat in moderation, because there is a high risk of weight gain, which would be difficult to get rid of. Therefore, proper nutrition during menopause - which are small portions 5-6 times a day. It is important to observe a drinking mode, so as not to confuse hunger with thirst.

It is necessary to ensure that the body gets all the necessary vitamins. Vitamin C - one of the most important at this age, because it regulates the balance between production of cholesterol by the liver and its disposal, and also affects the immune system. Contained it in citrus fruits, sauerkraut, kiwi, wild rose. Vitamin P, capable of lowering the blood pressure and the risk of malignant diseases can be found in apricots, buckwheat, aronia, cherries, black currants, lettuce.

The nutritional status of women after 55 years, it is desirable to reduce the amount of not only sugar, but also salt. Therefore, the consumption of industrial products such as sausage, smoked, canned - is strictly prohibited.

Diets for weight loss during menopause

Often slimming women resort to various diets such as Dukan Diet, buckwheat, low-carb, fruit, vegetable, and others. Unbalanced diet during menopause can be dangerous, because if it does not respect the body provided minerals, proteins, fats and carbohydrates in a sufficient amount and the desired ratio.

The best choice for women in menopause will be a balanced diet. Proper nutrition, eliminating harmful products (simple carbohydrates and sugars, fatty and fried foods) can also be called a diet. But this menu will provide the necessary nutrients and vitamins, which can be very diverse. It allows you to control the weight of no worse, and probably even better mono-diet, because it gives long lasting result and at the same time bring benefits to the body.

During menopause can and should eat fully and tasty: well crafted menu is good for the health, shape and condition of the skin, and thus prolong the beauty. What is important, this diet will give excellent state of health and the necessary reserve forces. Menopause - just a period in a woman's life, and it is necessary to hold it strongly, without being distracted by health problems. Avoiding harmful products - a small price for it.