According to a study on the perceptions and habits of Spanish women, during the menopauseover 60% of women over 45 worry about how the physical and hormonal changes in your daily routine,
However, medical specialists in the field indicate that maintaining healthy habits can alleviate the ailments associated with the end of childbearing life.
The changes that women undergo at this stage can be related to weight, skin conditions or the predisposition to the appearance of diseases such as osteoporosis, cardiovascular disease, diabetes, among others. This implies that to maintain an optimal state of health, in addition to physical exercise, they must have a balanced and healthy diet that includes the following foods:
1) Whole grains
The carbohydrates that compose them must be reduced to the right extent and according to the physical activity that takes place, but never eliminate them, since they are necessary as a source of energy, as well as helping to speed up the metabolism. It is preferable that they are wholemeal since the body needs more energy to digest them and they provide more satiety.
2) Salmon
From the age of 45, nutritionists recommend a greater consumption of fish and a lower consumption of meat, especially oily fish, to maintain an ideal weight, since it has been shown that unsaturated fats, in particular Omega 3 polyunsaturated fatty acids, forming helps to avoid the increase of abdominal fat.
Also, this type of fat helps prevent cardiovascular disease.
3) Strawberries
It is a fruit rich in vitamin C, essential for the correct absorption of collagen. Furthermore, due to its low caloric intake it is ideal for losing weight and due to its fiber content it prevents constipation. It stabilizes blood pressure and improves the condition of our skin by fighting wrinkles.
4) Nuts
Consuming this dried fruit helps fight anxiety as it is satiating, as well as helping us to prevent cardiovascular accidents which occur more frequently in women after a certain age, thanks to unsaturated fats such as Omega 3.
It also contains a high content of magnesium, a mineral that fights tiredness and tiredness.
5) Soy
Like other legumes, this food is made up of antioxidants called isoflavones that belong to the phytoestrogen family. These are plant hormones that have a chemical structure very similar to estrogen synthesized in the body. They can exert beneficial effects such as relieving hot flashes, lowering cholesterol, preventing bone loss or breast cancer.
6) Dairy products
At this stage, women may begin to lose 0.7% of bone mass, so dairy products in general begin to gain prominence. To avoid or reduce decalcification, a correct intake of calcium and, above all, vitamin D is necessary, which helps the correct absorption of calcium.
7) Garlic
It is considered a natural antibiotic capable of keeping the immune system strong. Improves blood circulation and helps prevent cardiovascular disease. Furthermore, thanks to the allicin it contains, it is able to keep the skin young and smooth, reducing inflammation and repairing the tissues.
8) Lemon
It is a citrus fruit that only provides health benefits. Its vitamin C content gradually improves the immune system, avoiding colds and flu.
9) Egg
Your content in protein It is essential for the recovery of tissue and muscles, and in particular of collagen, which can be relevant for the maintenance of the skin, maintaining its elasticity and toning, preventing aging and aiding in the regeneration of skin cells.
It is very important to provide it through food as well as avoiding stress, alcohol or tobacco, factors involved in decreasing natural collagen production.
10) Water
The ideal is to drink about 2 liters of water a day to stay hydrated, which is equivalent to 6 glasses. But if it’s difficult to reach that daily amount, a good option is to drink infusions or choose to consume vegetable broths.
Source: Clarin
