Diet in menopause – changes in hormone balance
At the latest, with 50 years of the so-called exchange, the menopause is announced by irregular cycles as well as different levels of menstrual bleeding,. The term comes from the Greek and means as much as “stage”. This initiates the beginning of a new phase of life. During the hormonal changes of the correction of the life comes to style, especially a customized nutrition is of particular importance. It is worthwhile for every woman to consider the food behaviour, even if the climacteric complaints keep within limits, to prevent poor health in a timely manner.
Change in hormonal balance
During the change of estrogen level falls continuously. As a result, the ratio shifts to other sex hormones. As with other hormonal changes e.g. in pregnancy, it is during the adaptation phase, often to the discomfort and discomfort. The body responds to the withdrawal of Estrogen, often with sweating, hot flashes, heart palpitations, sleep difficulties and nervousness, mood swings, and dry skin.
This conversion process can take several years, and the symptoms differ from individual to individual. The final point of the hormonal changes, the termination of the rule is bleeding. From these twelve months, is spoken of Menopause.
Weight problems during menopause
During menopause, many women no longer have to increase the bad feeling, steadily, although they eat than in the past. This is due to the change in body composition with decrease of muscle mass. Thus, the basal metabolic rate gradually decreases, and often the physical activity. The energy consumption is significantly reduced, nevertheless, the nutrient requirement remains unchanged, some of the nutrients he’s getting even.
Therefore, at the latest, should after the age of 50. The age of industrially unprocessed foods with high nutrient density are preferred, such as fresh fruit and vegetables, potatoes and whole-grain products, and lean meats and cold water fish (mackerel, salmon, herring and sardines).
A fat-conscious diet is of a low supply of saturated fatty acids of animal origin (meat and sausage), and the transition to unsaturated fatty acids of vegetable oils such as olive, rapeseed and walnut oil marked. You can support the adaptation to the lower energy and secure on top of that, the supply of unsaturated, vascular-protective fatty acids. This bend of the atherosclerosis with the risk of heart disease and stroke before seizures. An important addition to the weight control will take place through regular exercise.
Externally visible changes during the change first on the skin noticeable. This is a dry, loses firmness and clear contours. Cigarette smoke and UV rays act as an accelerator. First, a skin-friendly diet, the daily amount of drinking 1.5-2 litres in the Form of energiearmem, mineral is populated, rich in water as well as juices of fruits and vegetables with water and tea depending on your preference.
Equally whey and butter milk are recommended. These contain biologically high-quality protein, which promotes cell renewal. More than 90 percent of the skin’s proteins are collagen building blocks and Elastin for the elasticity of the skin responsible. For the stability of the skin a reliable supply of Calcium is needed. Reduced-fat dairy products such as cheese, cottage cheese, and yogurt are ideal sources of protein.
By the way: Vitamin C is needed for collagen synthesis and the Regeneration of the skin is essential. This is also why the skin should be consumed for the sake of fresh fruit, salad and vegetables several times a day.
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- Diet in menopause – changes in hormone balance
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