Menopause can affect a woman's life and work, also bringing heavy mental pressure and economic burden to the family and society. Therefore, menopausal women should seek timely treatment to relieve the symptoms of menopausal syndrome and improve their quality of life. Among these, if menopausal women can maintain a reasonable diet, pay attention to dietary pairing, and comprehensively ingest nutrients, it plays a non-negligible auxiliary role in alleviating the symptoms of menopausal syndrome. To this end, experts have summarized the following nine dietary tips for menopausal women for the reference of the majority:
First tip: Moderate protein. With the degeneration of the gonads during menopause, other organs and tissues also gradually degenerate. Therefore, the diet should include high-quality protein, such as milk, eggs, lean meat, fish, poultry, and soy products.
Second tip: Low-fat diet, limiting animal fats such as lard, cream, and butter, as well as foods high in cholesterol, such as egg yolks, brain marrow, and animal organs. This is because the saturated fatty acids in these foods can significantly increase blood cholesterol concentration, promoting the formation of atherosclerosis. It is best to use vegetable oils, such as corn oil, soybean oil, and peanut oil.
Third tip: A light diet is recommended, limiting salt intake to less than 6 grams per day. This is because hypertension and atherosclerosis are common during menopause. Salt contains a large amount of sodium ions; excessive salt intake can increase the burden on the heart and increase blood viscosity, thereby raising blood pressure.
Fourth tip: Do not eat too much sugar. Excessive sugar intake can lead to obesity. You can eat more complex carbohydrates, such as starch and millet.
Fifth tip: Eat more fresh green vegetables and fruits, especially those rich in carotene, inorganic salts, and dietary fiber, such as bok choy, celery, jujubes, and hawthorn. These can increase the elasticity of blood vessels, promote the excretion of blood cholesterol, and prevent atherosclerosis and coronary heart disease.
Sixth tip: Choose foods rich in calcium. Milk and soy products are excellent sources of calcium. Other high-calcium foods include dried small shrimps, kelp, seaweed, crispy fish, oysters, algae, and sesame paste, which can prevent osteoporosis.
Seventh tip: Eat more foods rich in vitamin B1, such as lean meat, millet, and beans, which are beneficial for protecting the nervous system and alleviating the symptoms of menopausal syndrome.
Eighth tip: Maintain regular bowel movements and develop the habit of defecating on time. Those with constipation can eat more foods high in dietary fiber, such as beans, celery, and potatoes. Additionally, dietary fiber can inhibit the absorption of cholesterol, thus significantly lowering serum cholesterol levels and preventing atherosclerosis.
Ninth tip: Avoid strongly stimulating foods, such as alcohol, strong tea, and coffee, because menopausal women often have unstable emotions, and consuming these foods can easily lead to agitation.