Nutrition in Menopause


Nutritional habits of people are shaped by ethnic upbringing, the family they grow up and their environment. Changing long-term eating habits is difficult. However, one important thing to remember is that nutrition is significantly effective on menopausal symptoms. Tea, alcohol, coffee, hot drinks, chocolate, and spicy foods can trigger hot flashes. Alcohol consumption can disrupt blood oestrogen levels, and there is a strong link with hot flashes. Women in most menopause are not aware of this relationship between nutrients and hot flashes.

Some foods to be taken during menopause can help reduce hot flashes. Soy products; Contains daidzime, a powerful phytoestrogen in reducing hot flashes in menopause. Phytoestrogens are found in soy sauce and other soy products. Soy sauce, soy flour and soy milk are the best sources of phytoestrogens. Wholegrain grain foods such as oats, corn, buckwheat, brown rice, flaxseed and oil, whole wheat are all excellent sources of phytoestrogens.

During menopause, nutritional supplements containing vitamins and antioxidants are widely recommended. Vitamin E, beta-carotene (vitamin A) and vitamin C are antioxidant vitamins recommended for menopause. Excessive use of these vitamin supplements is potentially dangerous. Therefore, The American Heart Association recommends that antioxidant vitamins and other nutrients be taken from foods through a diet low in saturated fat.

Vitamin B6; It specifically helps to reduce water retention and menopausal symptoms. It is possible to get Vitamin C from truffles, green vegetables. Vitamin E is probably the best-known vitamin supplement for the treatment of menopausal symptoms and has been reported to decrease hot flashes. Vitamin E, it is known to be in beans, legumes, brown rice, dark leafy green vegetables, nuts and kernels.

Foods with high fibre content have been shown to lower obesity, possibly blood pressure, and improve glycaemic control in diabetics. Consuming fibrous foods during the menopause provides adequate nutritional intake and prevents women in menopause from eating a high-fat diet. Also, fibre food consumption; It partially protects the increased risk of colon cancer due to age in menopausal women. For all these reasons, fibre foods should be consumed abundantly during the menopause and care should be taken to plan the diet in this direction.

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