Nutrition and diet during menopause

Climax is a difficult age stage in a woman's life, during which the body adapts to the new conditions for him. Prevent the emergence of unpleasant symptoms and eliminate the symptoms of various disorders is possible with proper nutrition and special diets.

Climax and proper nutrition

It is known that menopause is a physiological stage in every woman's life. Menopause is a gradual fading of the reproductive functions of the organism, which has a direct impact on the entire female body. As a result, there are a variety of disorders of the internal organs functioning.

Menopause includes several phases:

• premenopausal;
• menopause;
• postmenopause.

The first two stages of menopause is sometimes the general term - menopausal.

During menopause is reduced, and then terminates the synthesis of sex hormones, especially estrogen. These hormones are synthesized by follicular apparatus of the ovaries. At birth, each representative indicated the presence of about three million eggs. By the time of menopause their number is about 10,000. After menopause, there are individual follicles, which will soon also disappear. When ovulation lost a small percentage of eggs. Their principal amount of exposed adhesive.

Monthly during the first phase of the cycle the woman is observed growth of multiple follicles that are temporary hormone structure. At the time of ovulation, there is only one, the most viable follicles. At the end of the first phase of the cycle follicle shell ruptures, releasing ready for fertilization within two days of the egg. In place of the follicle is formed corpus luteum, produces progesterone. Corpus luteum dissolves before the onset of menses in the absence of conception.

Estrogens are important not only for the proper functioning of the reproductive system. These hormones promote the absorption of calcium in the bones, provide elasticity of the skin and good hair and nail condition, regulate the activity of almost all body systems.

Premenopausal usually begins at age 45. Some women have early or late onset of menopause, which can be either pathological or physiological. The duration of pre-menopausal up to five years. When premenopausal observed a sharp decline in estrogen and an increase in FSH production. The result of menstrual cycle is broken. There are abundant or scanty menses, increase or decrease the cycle length.

However, changes in menopause relate not only to the reproductive function. The body begins to adapt to estrogen deficiency. That is why at this stage there are hot flushes, headaches, pressure jumps, tachycardia and heart pain. In addition, disturbed sleep and emotional state of women.

When concomitant pathologies exacerbated during menopause. Strengthening of symptoms in menopause may be caused by poor diet and neglect of diet. Many women forget is that the metabolism slows down during menopause, because estrogen also affects the metabolism. The need for the amount of food is reduced during menopause. Consumption of excessive amounts of high-calorie foods can cause obesity and the development of various comorbidities.

Cessation of menstruation and the next year imply stage of menopause. During this period, due to the absence of menstruation cycle and pregnancy becomes impossible. In women, there are a variety of urogenital disorders associated with atrophy of the mucous membranes, such as the bladder and vagina.

There are frequent urge to urinate that becomes painful. Sexual acts differ morbidity due to dryness. Lack of estrogen affects the quality of the cervical mucus, which normally moisturizes the vagina. Often joined by inflammation due to loss of mucosal its protective properties.

At this stage during menopause may exacerbate intake of prohibited products and alcohol, which irritate the bladder wall. That is why the menopause it is important to follow a diet and adhere to the principles of healthy eating.

Postmenopause - this is the last phase of menopause, which precedes old age. Postmenopause is the longest stage of flowing up to 69 years. Increases the risk of osteoporosis due to calcium loss from the bones, heart attacks, strokes, atherosclerosis, Alzheimer's disease. For the prevention of these pathologies is very important to follow a diet to eliminate fatty foods, spicy food and alcohol from her diet during menopause.

Menopause is not a disease, its appearance is natural and logical. However, in some cases, there is heavy during menopause, which significantly reduces the quality of life of the woman and her performance. Alleviate pathological symptoms may be using a special diet and sticking to the basics of proper nutrition during menopause.

Reasons for the increase in appetite and weight gain

When reducing the synthesis of sex hormones change rate of metabolism. Thus, if a woman with the progression of menopause are not revising their eating habits, it steadily leads to weight gain.

A woman's body gets used to a certain level of sex hormones. In violation of this balance is a kind of "replenishment" loss due to fat tissue during menopause. The more adipose tissue synthesizes estrogens in small quantities. The brain receives the signal and as a result there is a feeling of hunger.

Sometimes the appearance of excess weight in women in menopause has a psychological cause. In this case, the woman seemed to "jam" their stress state associated with thoughts about the loss of youth and beauty. If there is an eating disorder during menopause, cellulite on the abdomen and thighs.

Value and features diet

For each period of a woman's life provides a different type of food and dietary habits. For example, newborn babies suckle milk. With the onset of menopause also need to review your daily diet and diet.

Nutrition and diet during menopause is aimed at the normalization of hormonal levels.

principles

Proper nutrition and diet during menopause includes respect for fundamental rights.

1. Reducing the servings with increasing food intake to 5-6 times. There are in menopause need every three hours. As a snack, do not use cookies, cakes and chocolate in the diet, are converted into fat.
2. According to the rules of the diet, the daily rate of calories should not exceed 1500.
3. diet compliance. This means that the supply must be carried out at certain hours.
4. The most high-calorie meal in menopause should be in the first half of the day. For breakfast, it is desirable to eat porridge instead of sandwiches with sausage and cheese. The last meal should be 2-4 hours before bedtime. After the power does not need to take a horizontal position. You can walk or read a book while sitting.
5. When the diet is important to adhere to the food intake of optimum temperature.
6. During menopause it is important to consume at least two liters of clean water, which helps to speed up metabolism and breakdown of fat.
7. Products should be steamed, baked in the oven or stew.
8. Sufficient intake of fruit and vegetables. In winter, the diet can include frozen fruits and berries. The salads can add seeds and oil. Ketchup and sauces during menopause should be abandoned.
9. And reduce or eliminate the consumption of salt, as well as semi-finished products and fast food.
10. If possible, limit your intake of unhealthy foods, replacing them useful.
11. Preference should be given low-fat varieties of meat. Pork is desirable to include in the diet every two weeks.
12. Seafood have high nutritional value. Experts advise to consume these products as often as possible.
13. Various dairy products without the addition of preservatives include calcium source necessary during menopause.
14. A very useful variety of cereals. In the morning, it is recommended to include cereals in the diet, which can be supplemented with berries and dried fruits. Bread can be replaced with dietary loaves.

Note that at the climax in the body involves many changes, leading to a decrease in metabolism. However, it should not drastically limit the intake of various foods. It is highly undesirable to follow a strict and monotonous diet in order to prevent possible complications.

Hunger is the best to satisfy dietary products, without forgetting about regular physical activity. In calories should be gradually reduced. Many specialists advise women to keep a food diary to help analyze dietary habits.

Useful and harmful Products

Useful products provide intake of essential vitamins and minerals without the weight gain during menopause. Gynecologists called following products containing analogs of female sex hormones phytoestrogens:

• flax seeds, which can be added to various dishes;
• soy products, e.g., soybeans or soy sauce.

Useful products to help prevent hot flashes in women include:

• fat dairy products, which are a source of calcium and vitamin D;
• whole grain products, such as cereals, bread, wholemeal pasta containing B vitamins and dietary fiber;
• fatty fish varieties that are considered a source of fatty acids and omega-3;
• lean meats, such as rabbit, chicken, turkey, being a source of iron and protein;
• nuts and vegetable oils, supplying of vitamin E and polyunsaturated acids;
• fresh fruits and vegetables that contain vitamins and crude fiber;
• bee products as a source of essential trace elements.

Fruits and vegetables I are a great snack option during the day.

During menopause, it is desirable to give the following products:

• fat meat;
• fat;
• semi-finished products;
• sauces, mayonnaise and ketchup;
• carbonated drinks;
• sweets;
• acute and smoked foods;
• strong coffee, tea and alcohol in any form.

Harmful products lead to an increased risk of hot flashes, disorders of the gastrointestinal tract. In addition, these foods contribute to weight gain.

Essential vitamins and minerals

Meals should include all the necessary vitamins and minerals. Doctors also recommend regularly taking vitamin complexes.

Calcium and Boron

Calcium prevents the occurrence of osteoporosis, promotes bone in particular enamel. Calcium is needed for the functioning of the nervous system and the myocardium. Sufficient amount of calcium in the body prevents the development of pain in the joints and spine. Calcium is found in fish, avocado, broccoli, almonds and milk products. Boron is contained in peaches, asparagus, prunes and strawberries.

Magnesium

The mineral has a positive effect on the nervous system of women. Magnesium deficiency may induce insomnia. Magnesium has a sedative and calming effects. The mineral is found in nuts, cereals and legumes.

Omega 3

Polyunsaturated fatty acids have a beneficial effect on the heart, prevent brittle hair and nails, neurological diseases, inflammatory processes. Omega-3 fats found in vegetable and in some types of fish, such as salmon, sardines, trout, tuna and shrimp.

lignins

Lignans in flax seed contain and eliminate the discomfort in the vagina due to the presence of natural natural hormones.

vitamin E

Tocopherol prevents intimate dry zone in the mammary gland swelling, normalizes function of the cardiovascular system. Vitamin E extends ovarian activity. Vitamin contained in the following products:

• soybean, corn, olive oil and butter, wheat germ;
• milk, sour cream, cream;
• vegetables and fruits;
• nuts.

Diet by tides and slimming

From tides help the following products and medicinal plants:

• tofu;
• soy milk;
• flax seeds;
• dill;
• beet;
• mint;
• chamomile;
• sage;
• oregano;
• briar;
• valerian.

For the purpose of slimming should consume dietary products with low calorie. Do not use strict diets that do more harm than good. Power must be diverse and include the necessary balance of proteins, fats and carbohydrates. Proper nutrition helps to strengthen the immune system, helps prevent symptoms of menopause in women.

When weight loss is strictly prohibited smoked meat consumption, pickles, sausages, pastries and alcohol.

Sample menu for the week

There are a variety of dietary food. It must be remembered that a significant part of calories should be consumed in the morning, while dinner is different ease.

Monday

Breakfast: cottage cheese and dried fruits, green tea.

Lunch: banana.

Dinner: vegetable soup, buckwheat porridge and stewed beef, fresh cucumber, stewed fruit.

Snack: yogurt or fermented baked milk.

Dinner: salad, baked fish, apple, green tea.

Tuesday

Breakfast: oatmeal, homemade yogurt, pear, green tea.

Lunch: crackers, jelly.

Dinner: rice soup, boiled potatoes and stewed turkey, pudding.

Snack: fermented baked milk, banana.

Dinner: salad with fresh vegetables, baked fish.

Wednesday

Breakfast: buckwheat porridge with raisins, toast with butter, green tea or juice.

Lunch: yogurt or fermented baked milk.

Dinner: vegetable soup, pasta from wheat flour, chicken in sauce, compote.

Snack: low-fat ice cream.

Dinner: ragout of vegetables, jelly, green tea.

Thursday

Breakfast: salad vegetables and nuts, steam chicken breast, fruit compote.

Lunch: an Apple.

Dinner: vegetable soup with meatballs, vegetable salad, chicken burger, tea.

Snack: yogurt.

Dinner: potato casserole, green or herbal tea.

Friday

Breakfast: Wheat porridge with milk and honey, baked apples, green tea.

Lunch: smoothie of fruits and berries with flax seeds.

Dinner: buckwheat soup, mashed potatoes, boiled fish.

Snack: carrot.

Dinner: chicken with vegetables, yogurt, tea with mint or lemon balm.

Saturday

Breakfast: casserole cheese and dried fruit, bread, green tea or juice.

Lunch: galetnoe banana and biscuits.

Dinner: vegetable soup with barley, rice porridge and beef juice.

Snack: yogurt and crackers.

Dinner: fish cake, mashed potatoes, tea with mint.

Sunday

Breakfast: rice porridge, boiled meat, fruit compote.

Lunch: cottage cheese.

Dinner: soup, boiled potatoes, fish.

Snack: fruit salad with flax seeds.

Dinner: stuffed cabbage with sour cream, green tea.

It is desirable to consume no more than two eggs a week, while the fish can be prepared on a daily basis. Cheese is better to choose low-fat varieties (20-30%). Vegetable oil and butter to be used in small quantities.

Basic Rules

Dieting implies a different approach to nutrition. There are certain rules that during menopause contributes to the well-being and weight loss women.

drinking regime

When menopause useful clean drinking water, herbal extracts and green tea. Two liters of water should be consumed daily. Clean water in the diet normalizes the cardiovascular system, improves digestion, reduces the risk of developing diabetes.

To speed up the digestion helpful to drink a glass of water before eating. consumption of tea, coffee is desirable to reduce the diet, however, completely exclude them from the diet is not necessary.

Volume and caloric content

One of the main rules - there is often little. For the normal functioning of the gastrointestinal tract should ensure a regular flow of food. No need to limit snacking. During the digestion of food and the body spends calories that promotes weight loss. Portions should be small. To reduce the chance of over-eating, you can use a small volume of the dishes.

The need for thorough chewing

Quick meal is harmful for the body. Saturation does not occur even when a large amount of food eaten. Experts say that for every morsel of food you need at least 20-25 before swallowing chewing movements.

Restricting salt and sugar

Desirably, the salt and sugar are ingested together with foods, for nutritional value different organism. In particular, carbohydrates are found in fruits and berries. In the winter time in the diet and the diet should include honey. salt consumption during menopause in women is desirable to limit, as it retains liquid in the body and contributes to the edema.

Physical activity and the elimination of bad habits

For good health diet alone is not enough. A proper diet must be combined with physical activity, which also has a positive effect on the metabolism and digestion. An extremely negative impact on health during menopause affect bad habits such as smoking and excessive alcohol consumption.

Experts say that the well-being and health of women during menopause is based on three components:

• diet and nutrition;
• physical activity;
• rejection of bad habits.

Under physical activity during menopause not imply serious burden. It is every day to devote sufficient time to women pedestrian walks, attending classes in the pool, exercise therapy. Adequate exercise during menopause is the prevention of obesity and diseases of the cardiovascular system. In addition, regular exercise a beneficial effect on the gastrointestinal tract and contribute to weight loss.

With the onset of menopause hormonal changes that affect the functioning of the female body. Irregular eating habits can exacerbate existing disease. Proper nutrition and a balanced diet, choosing the right foods will help avoid various complications and improve health women due to the receipt of necessary vitamins and minerals.

Abuse of harmful products in the diet can trigger hot flushes, emotional imbalance, obesity, hypertension, and obesity during menopause. Experts say that completely exclude your favorite foods from the diet during menopause is not necessary. Nevertheless, the consumption of certain foods in the diet should be kept to a minimum.

Correct diet during menopause in women is needed to prevent weight gain and weight loss. In addition, well-chosen diet can alleviate many unpleasant symptoms during menopause.