After 40-45 years, a woman enters a new stage of life. A gradual transition of the body from puberty to the extinction of the generative (menstrual and hormonal) function of the ovaries begins. It runs differently for every woman. Nutrition during this period should provide the body with all the necessary substances including swingo. In addition, a complete diet plays an important role in maintaining optimal body weight, while being overweight can increase the risk of cardiovascular disease and type 2 diabetes.
Nutritional Principles for Women’s Health and Beauty:
1. Include in the menu “women” products – whole grains, legumes, fruits and berries, vegetables. These are sources of phytoestrogens, which in their structure resemble the hormone estradiol – the most active form of estrogen. 5 servings of phytoestrogenic foods daily help relieve menopause symptoms. In addition, vegetables, fruits and berries are essential for the digestive system to function well. The daily allowance is at least 400 grams of vegetables and fruits (berries) per day, excluding potatoes.
2. Choose lean meats, they are a source of complete protein necessary for the construction of body cells and the normal course of all physiological processes.
3. Introduce dairy products into the diet. It is the best source of easily assimilable calcium, the main building block of bone tissue. After 40 years, bone loss occurs faster than bone recovery. It is important that you get enough calcium in your diet.
4. Give preference to oily fish. Eating fatty fish is essential for preventing osteoporosis and strengthening the cardiovascular system, as it is rich in vitamin D and polyunsaturated fatty acids (omega-3).
5. Control the amount and quality of fat in the diet. Limit confectionery and high-fat foods (sausages, sausages, convenience foods). Useful sources of fatty acids are unrefined vegetable oils, nuts, and flaxseeds. They contain vitamin E, which is important for the good functioning of the reproductive and other endocrine glands.
6. Consume tea and coffee wisely. Uncontrolled use of these drinks, even in the absence of diseases, can cause unwanted neurovegetative disorders – increased blood pressure, tachycardia, hot flashes.
7. Reduce the amount of sugar to 25-35 grams of sugar a day! This is 3 teaspoons of jam, 6 teaspoons of sugar without topping, or 3 teaspoons of honey.
8. Limit the use of table salt. Physiological changes during menopause can lead to water retention in the body, which leads to the appearance of edema and arterial hypertension. The norm is no more than 4-5 grams. salt per day, including salt in all prepared foods.
9. Remember the water! With age, the body loses 10-15% of its fluid, which can cause constipation and drowsiness. The required amount of water per day depends on body weight, human activity, working conditions and the time of year. Excess water in the body is as undesirable as its deficiency.
10. Distribute calories evenly across meals for the day: breakfast, lunch, dinner and 2-3 snacks in between. Such a diet will eliminate large portions of food and help to normalize weight.
The energy supplied with food should be completely consumed due to the basal metabolism and physical activity. Diet changes should be tasty. Anything that does not bring pleasure will sooner or later be stopped.
Thus, good nutrition plays a key role in maintaining beauty and health, and also contributes to the excellent well-being of a woman during this important period of life.