Introduction: After entering menopause, due to the gradual decline of sex hormone levels in the body, symptoms of neurasthenia such as headaches, dizziness, insomnia, irritability, fatigue, and irritability will follow. However, if you pay more attention to your diet, these discomforts can be alleviated.
5 Types of Foods to Eat During Menopause to Supplement Estrogen + Soothe Mood
1. Eat more foods rich in iron
Some women do not like to eat meat and fresh vegetables, but love to eat candy and pastries. This picky eating habit leads to insufficient iron intake, causing women to become irritable and irritable.
Therefore, it is recommended that women should consume a moderate amount of animal protein foods rich in iron, such as lean beef, pork, lamb, chicken, duck, fish, and seafood. On one hand, this can alleviate the irritability of menopausal women, and on the other hand, it helps the brain improve concentration and maintain a state of high energy.
2. Eat more foods rich in calcium
Calcium has the effect of inhibiting the excitement of brain nerves. When the brain lacks sufficient calcium, it can lead to emotional instability and excitability. Consuming calcium-rich foods helps to stabilize emotions. At the same time, calcium can strengthen teeth and bones and prevent osteoporosis. The main sources of calcium are milk, bone broth, various beans, and bean products.
3. Eat more foods rich in vitamins
Studies have found that insufficient vitamin intake, especially a lack of vitamin B6 and vitamin B12, can easily lead to symptoms such as excitability, anxiety, headaches, irritability, and agitation.
Supplementing a certain amount of vitamins in the diet is helpful for women's mental regulation. You can choose whole grains such as whole wheat bread, oatmeal, and corn cakes, as well as fruits and vegetables like oranges, apples, strawberries, spinach, lettuce, broccoli, cabbage, and tomatoes, which are rich in vitamins.
4. Eat more vegetables and coarse grains
Many fiber-rich vegetables, such as bean sprouts, radishes, taro, seaweed, leafy greens, potatoes, and cucumbers, help secrete digestive juices, increase gastrointestinal motility, and promote the excretion of cholesterol.
In addition, onions and garlic have good lipid-lowering and appetite-stimulating effects. Fungus and mushrooms can replenish qi and strengthen the body, and boost appetite. You should also eat more foods rich in thiamine and niacin, such as coarse grains, brown rice, and bean products. Thiamine has a certain sedative effect, and niacin can dilate blood vessels, which is beneficial for lowering blood pressure.
5. Increase intake of foods rich in isoflavones and boron
Menopausal women need to ensure sufficient isoflavones and boron. Low estrogen levels in the daily diet can cause discomfort, and isoflavones and boron can act like estrogen.
Daily intake of 30-50 milligrams of plant-based isoflavones (such as those found in tofu and soy milk), and eating boron-rich foods like apples, sweet pea pods, and grapes can prevent a decrease in estrogen levels.
Foods to Eat Less During Menopause
1. Eat less sweets:
The sugar and fat metabolism of menopausal women is often disrupted, which can easily lead to elevated blood sugar, elevated blood lipids, obesity, and an increased risk of diabetes and atherosclerosis. Eating too many sweets can also cause weight gain and poses a risk of inducing atherosclerosis and coronary heart disease.
2. Reduce salt intake:
Menopausal women often have disturbances in water and salt metabolism, which can easily lead to water and sodium retention, causing edema, and further leading to high blood pressure.
Therefore, menopausal women should limit their salt intake, and the amount of salt used should be half of that in middle age. Eating too much salt can cause high blood pressure and increase the burden on the heart and kidneys.
3. Limit fat:
Menopausal women are prone to obesity because changes in the endocrine system during menopause disrupt the feeding center. With age, physical activity decreases, and the body's energy consumption decreases, leading to excess calories and obesity, which in turn disrupts sugar metabolism and induces obesity.
A high-fat diet not only increases the incidence of tumors but also promotes the occurrence and development of atherosclerosis and high blood pressure.
4. Avoid highly stimulating foods:
Menopausal women should also avoid consuming stimulating foods such as chili peppers, coffee, tobacco, alcohol, and strong tea. During menopause, emotional fluctuations are significant, with a tendency to be easily agitated and irritable. Eating too many stimulating foods can worsen menopausal symptoms.