Par veselīgu uzturu menopauzē

Par veselīgu uzturu menopauzē


Perimenopause or menopause is the time in a woman’s life when there are changes in the hormonal system, namely in the production of oestrogen and progesterone and the reproductive system stops functioning.This is a valuable time in one’s life when it is possible to enjoy life as you have experience, status and possibly can also devote more time to yourself though you must remember that there are risks of developing an illness, the most common of which are vascular disease, osteoporosis and weight gain. To prevent these, your mindset is important, regarding your lifestyle. Though you can’t influence your hormonal changes, your lifestyle is in your hands. The recommended dietary intake during menopause with regard to bone health and weight control as well as your quality of life. Firstly a large intake of vegetables – vegetables, common varieties of legumes/beans – three, four times a week, fruit, nuts and avoiding of sugar, sweets, baked goods. One of the most common mistakes that women make, fearing extra kilogrammes, is to completely rule out cereals and in their place overeating sweets, but it is recommended that you regularly include whole-grain products in your diet that are rich in fibre with a low glycaemic index, in other words, products that ensure a slow release of sugar into the bloodstream and make you feel full and reduce the craving for sweets. Together with including vegetables in your diet you should also include proteins in your diet and proteins must be included three times a day.You should regularly eat fish, lean poultry meat is recommended, red meat should be eaten less frequently, only a few times a week. Processed meats should be excluded from your diet. It is recommended that calcium is included in your diet and this is not hard to do. Additionally during the winter months you should definitely take vitamin D preparations and some women may also need to add vitamin B12. You must also remember the required daily water intake, limit your salt intake and learn to read product labels. You should take note of how much salt, sugar and additives have been added to products. In relation to menopause one of the products that has been much discussed are phytoestrogens, these are compounds that are found in products, the structure of which is similar to the natural hormone oestrogen. And research has found that phytoestrogens help improve one’s quality of life, and are also recommended for vascular and bone health. The most common of these are soya phytoestrogens isoflavones, though we must remember that in our part of the world lignans have been tried and tested and are recommended. These are phytoestrogens from the Western hemisphere and the dietary source of these are linseed and wheat grain. Yet diet alone will not be enough to maintain quality of life, and it is also mandatory to exercise regularly, walk a lot and also get an active workout, two and a half hours per week. Of course, your mental state helps as well, a good mood and a hobby that you like.

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