All of us, after a certain period of time, must enter a state of age called menopause, but it is found more easily in females than in males. This is because women who are in menopause will show symptoms more clearly than men. People who begin to enter menopause or menopause are those between the ages of 45-55 years who have decreased estrogen levels and begin menopause.
During menopause, when the hormone estrogen gradually disappears, there will be health risks that follow, such as coronary artery disease, heart disease, and osteoporosis. People in this age group therefore need to receive nutrients that will help strengthen their bodies.
Foods that should be eating
In addition, menopause is at risk for osteoporosis. There is a chance that bones will easily break. Therefore, you should eat foods rich in calcium such as low-fat yogurt, low-fat milk, green leafy vegetables and fruits. Most fruits and vegetables contain the element boron, which increases the ability to retain estrogen and helps reduce calcium loss. Especially berry fruits such as blueberries, raspberries, strawberries, as well as apples, grapes, and oranges. Vegetables in the cruciferous family are rich in boron, including broccoli, vegetable branches, cauliflower, ทางเข้า ufabet and radishes, etc.
Choosing to eat more fruits and vegetables also increases vitamins and minerals that are beneficial to the body. Including fiber also helps with excretion. Reduce chronic constipation and helps to feel comfortable Fruits and vegetables are also rich in phytoestrogens. Which has characteristics similar to the hormone estrogen Helps relieve menopausal symptoms.
Foods to avoid
Certain foods can increase the symptoms of menopause, such as beverages containing caffeine and alcohol. However, drinking tea Regular coffee also causes the body to absorb less calcium. Risk of osteoporosis
People who are in menopause should avoid eating foods that are high in fat. Spicy or spicy foods, snacks, sweets, and processed foods This is because the hormones estrogen and testosterone decrease. As a result, fat accumulates in the abdomen, making you easily obese, causing the risk of cardiovascular disease. including diabetes
In addition to the foods you should eat and avoid, Dividing food into smaller meals By eating a little at a time. It will help increase the efficiency of the metabolic system to work better. Resulting in stable blood sugar. The body does not feel tired easily.
However, you should not skip any meals. Especially breakfast is important. Helps the body stay active throughout the day. For dinner, you may reduce the amount of carbohydrates. By adding low-fat and easy-to-digest protein such as chicken breast or fish.