Nutritionist: what should be the diet for menopause

After reaching the age of 45-50, a woman begins to think about a new diet and food intake, changing lifestyle and thinking. How to alleviate menopause, so as not to harm your body and protect your figure from extra centimeters? The answer is simple: you should improve nutrition during menopause and daily routine, increase physical activity and smile more often. Psychologists and gynecologists, experts in the field of endocrinology and hormonal medicine say that there is no greater mystery than a woman during menopause. Frequent mood swings, laughter replaces tears, nervousness and rapid weight gain often change a woman beyond recognition.

The editors of estet-portal.com studied issues that worry every woman so much:

• How to relieve menopause and save your figure: what doctors advise
• Recommendations from experts on how to relieve menopause
• Nutrition during menopause: what to eat in order to normalize weight

How to relieve menopause and save your figure: what doctors advise

Of course, it will not be possible to completely mask the course of menopause, but it is possible to reduce the brightness of the inconvenience caused. Doctors recommend taking special medications

to relieve significant nervous tension and keep hormonal surges under control.

Read also: How to survive menopause: Hollywood star tells

 

 

After all, the tides in most cases – this is the result of a decrease in hormones and the impossibility of rapid thermoregulation in the body, after which

suddenly increases sweating.

Recommendations from experts on how to relieve menopause

Taking homeopathic medicines as recommended by a doctor, choosing hormone replacement therapy.
1. 
   
   
Avoid stress and stuffiness.
2. 
   
   
Carry napkins, water and a fan.
3. 
   
   
Limit coffee and stop smoking.
4. 
   
   
Restrict high protein intake.
5. 
   
   
Be sure to lead an active lifestyle, walk more in the fresh air.
6. 
   
   
Wear clothes made from natural fabrics only.

Read also: Changes in hormonal levels during menopause and its effect on the body of women and men

 

 

Often, discomfort during menopause is spurred on by women themselves. Since the body begins to rebuild, a woman should also monitor her feelings and adjust her lifestyle depending on her needs. If you need to increase physical activity, then you should think about additional trips to the gym or increasing the time of walking. Doctors often recommend

to take up Nordic walking or swimming.

Nutrition during menopause: what to eat to normalize weight

At the center of the causes of weight gain after 50 years is a slowdown

metabolism, as a result of which the usual diet and diet provoke an increase in extra pounds. In order to prevent this, a woman needs to correctly set herself up to change her habits: eating habits (instead of 2-3, switch to 4-5 meals a day) and nutrition.

It is the right nutrition during menopause that will save you from many hardships of the new state and will allow you not to be afraid for your figure.

Peculiarities of nutrition during menopause:

Reducing portion. After 50 years, the body is doubly difficult to digest large portions of food. It is better to divide the portions into more meals and reduce it by 2 times.

Slender figure at any age: training after 40

Calorie reduction. This does not mean that it is better to starve, but you should not overeat or consume fatty foods in large quantities, sweet pastries. Fats also cannot be completely excluded, they are good for the heart and blood vessels, but it is possible and even necessary to replace animal fats with vegetable fats.
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Increased frequency of eating fish. It is an important source of protein and omega-3 polyunsaturated fatty acids.

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Do not eat fried foods, they contain a lot of harmful carcinogens, and the calorie content is higher. Pay attention to steaming food.
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Control the consumption of meat: pork, lamb, beef. Switch more to poultry meat, rabbit meat.
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Replenishment of calcium in the body. Along with a decrease in the amount of estrogen, calcium is consumed faster and bone density decreases. Eat hard cheese, dairy products, fish, add sesame seeds to salads.
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Restrict alcohol and salt intake. This is especially true for those who suffer from hypertension. To
• avoid swelling, salt your food after cooking. And some dishes can even be without salt, replace salt with soy sauce or spices.
  
  

 

Vegetables and fruits – a lot. Replenishing the deficiency of vitamins and microelements during menopause is an important step for a perfect appearance and excellent well-being, do not limit yourself to delicacies (dried fruits, marmalade, fruits) and cook vegetables in different ways.

The correct distribution of calories and the selection of combined products will give a woman of 50 years of age a light walk and a smile on her face.

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