Diet to reduce the risk factors for menopause - Green Health Tips - Health & Fitness News Diet to reduce the risk factors for menopause | Green Health Tips - Health & Fitness News

Diet to reduce the risk factors for menopause

If you have already entered the menopause, it reduces cholesterol and eat healthier. Menopause or climacteric is a transition stage betwe...

Diet to reduce the risk factors for menopause

If you have already entered the menopause, it reduces cholesterol and eat healthier.



Menopause or climacteric is a transition stage between 40 and 50 years of the life of the woman in which there is a reduction in the production of female sex hormones. He tends to speak with an irregular, sometimes without ovulation menstrual cycle until there comes a time when menses disappear, in the same way that the reproductive capacity.



Symptoms arising during this stage can have psychological and physical consequences since they tend to produce a series of physiological changes due to lack of estrogen, such as sweating, hot flashes, irritability, vaginal dryness, anxiety, etc. In addition, changes in body composition are also patents since it tends to produce an increase in fat mass and a decrease in muscle mass, resulting in weight gain.



During menopause, it also increases the risk of cardiovascular disease, since risk factors such as hypercholesterolemia, diabetes, or hypertension may occur. The risk of osteoporosis also increases, given that at this stage, and because of the decrease of female sex hormones, occurs a bone decalcification with serious repercussions, since the risk of bone fractures increases. The power will be key in the prevention of these risk factors, but above all, it will be from the earliest stages of life.



Objective: reduce the risk factors



Cardiovascular diseases: during menopause many women experience an increase in total cholesterol, as well as a decrease in HDL (good cholesterol) cholesterol, which leave women unprotected against cardiovascular diseases. It should not be forgotten that a high HDL level is a protective factor of cardiovascular disease, is why, at this age, the rate of heart attacks among men and women are equals. During this stage, it is also very common to see an increase in blood pressure. To reduce the risk of cardiovascular disease, it is important to keep in mind:



  • Reduce the consumption of saturated fats and trans cholesterol (present in meat and derivatives).

  • Increase the consumption of unsaturated fats (olive, sunflower, margarine, nuts, fish blue oils).

  • Decrease the weight if overweight or obesity.

  • Control the contribution of salt in the diet.

  • Perform moderate physical activity.

The risk of osteoporosis is also increased during this stage of life, and here is fundamental prevention during adolescence because half of the bone capital gains at this stage. To do this, the intake of calcium and vitamin D, both in adolescence and adulthood will be key to reach menopause with strong bones that are able to withstand the bone decalcification characteristic of this stage. So, the milk will be key in the context of a varied and balanced for an adequate intake of calcium diet. Some tips to improve the absorption of calcium are:



  • Ensure the presence of vitamin D in the diet, since it helps the absorption of calcium. Exposed to the rays of Sun, always with protection, avoiding the hours more sunshine and a moderate time, helps the body synthesis of vitamin D.

  • Avoid excess phytate, present in the bran of cereals, since they trap calcium and not leave it to absorb. It is therefore important to not take the same food dairy and cereals integrals.

  • Reduce the consumption of animal protein, since an excess of protein in the diet promotes bone decalcification. The current feed is too high in protein, and reducing the size of the servings of these foods we can already reduce his contribution (mostly of meat, which we abuse).

  • Avoid tobacco and alcohol.

  • Physical activity helps to fix calcium in bones, so it will be important to the habit of moving more, always within the physical capabilities of each.

Diet to reduce the risk factors for menopause

During menopause, you should increase the consumption of foods rich in calcium, carbohydrates and fribra, combined with vegetables.



Feeding during menopause does not differ much from recommended in adulthood, provided that there are no health problems associated. You just have to pay more attention to certain groups of food to reduce the risk of osteoporosis and cardiovascular disease. Here are some guidelines and recommendations that should be followed:



  • It is important not to abuse the sugars and increase the consumption of carbohydrates (bread, potatoes, pasta, rice, vegetables) fiber and complex combined with vegetables.

  • Reduce the consumption of proteins and adjust to individual needs.

  • Increase the consumption of foods rich in calcium.

  • The needs of the rest of minerals, vitamins, is nearly identical to the adult stage. In the case of iron, the needs are decreased since longer menstrual loss of this mineral does not occur.

  • Water: it is important to stay well hydrated during all stages of life, and this is no exception.

Diet to reduce the risk factors for menopause

In menopause, combine cereals and fruits in your diet.



These are some of the most recommended food at the stage of menopause:



  • Cereals and derivatives: choose them integrals for his contribution in fiber: bread, pasta, rice, vegetables... It is recommended to consume 4-6 servings daily.

  • Fruits and vegetables: they are the base of the food along with the cereals, and are essential for the contribution of fiber, vitamins, minerals and phytochemicals with positive effects on health. Recommended eating five portions a day.

  • Dairy: due to the increase of cholesterol that usually occur in menopause, is much better to take them skimmed (milk, yogurt and cheese). The risk of osteoporosis does that daily consumption of this group of 3-4 servings daily food should be increased.

  • Protein: meat, fish and eggs should be consumed in moderation. It is preferable to choose fish with meat and eating oily fish twice a week. Two daily servings of moderate size, at lunch and at dinner, help a correct intake of proteins.

  • Fats: vegetable, such as olive, sunflower or corn oil, will provide necessary unsaturated fats. The olive oil should be the fat of choice for cooking and dress. In the case that we like spreads, margarine to butter is preferable for his contribution in unsaturated fatty acids. Nuts provide unsaturated fats and phytochemicals interesting components, so a handful a day between meals or salads can be a good choice.

Soy and menopause



Diet to reduce the risk factors for menopauseSoy is a legume that is particularly rich in compounds called isoflavones. It has been in Asian populations that soy consumption reduces the symptoms of menopause. This is due to isoflavones, which have an effect similar to that of female estrogens, that are used in some cases as a therapy in the treatment of the symptoms of menopause.



The scientific community has not yet come to a consensus on the benefits of soy supplements, it is therefore important that if used, it is done under the supervision of a physician. If you want to increase the consumption of soy isoflavones, can do so through natural soy and its derivatives: dishes with tofu, tofu, soy, tempeh, etc. drink.

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