Introduction: When women first enter menopause, it is not only psychologically difficult to accept immediately, but physiologically they may not be able to bear it right away. The appearance of menopausal syndrome is not a disease, but a normal phenomenon that can be slowly improved through dietary therapy. Below, we introduce several types of foods that can alleviate menopausal discomfort.
What do women over 40 fear the most? Aging and the impending arrival of menopausal syndrome. In fact, menopausal syndrome is not a disease, but a stage that women must go through, just like menarche. During the process of menopause, a woman's ovaries stop secreting estrogen. Some women have almost no symptoms at this time, while others have to experience discomfort symptoms such as hot flashes, night sweats, joint pain, mood swings, and dry skin. Regardless of whether you are receiving various treatments at this time, a healthy diet can help stabilize and control hormone levels. Choosing a diet rich in estrogen, calcium, vitamins, and minerals can reduce the various discomforts caused by menopause.
Salmon and Potato Mash
Foods that can alleviate women's menopausal symptoms
Foods rich in phytoestrogens, such as isoflavones found in beans like soybeans, mung beans, red beans, and chickpeas, can effectively reduce hot flashes and night sweats. A study by the University of California found that postmenopausal women who took soy supplements twice a day had better verbal memory and sharper thinking than those who did not. Soybean powder is also beneficial for bones; women who drink soy milk have more active osteoblasts in their bodies than those who do not. Eating beans can reduce hot flash symptoms by 40%.
Foods rich in omega-3 fatty acids, such as sea fish like salmon, tuna, sardines, mackerel, and herring, as well as using flaxseed oil and olive oil for cooking, and maintaining a high level of vitamin E in the body (by eating a moderate amount of nuts), can better nourish the brain and moisturize the skin.
Foods rich in fiber, such as whole grains, oats, beans, fruits, and vegetables, help balance hormones in the body.
Seeds, nuts, and fish oils rich in large amounts of essential fatty acids can relieve joint pain.
Foods rich in calcium, eat some soft-cooked small fish, green leafy vegetables, and low-fat dairy products to increase the body's calcium content.
Sautéed Komatsuna with Tofu Skin
Bone broth for middle-aged women can fight aging
In addition to its hematopoietic function, the bone marrow also has anti-aging effects. As people age, the function of bone marrow to produce red and white blood cells declines. However, if you continuously consume mucoid from the bone marrow through your diet, the function of bone marrow to produce cells can be enhanced, thereby achieving the goal of slowing down aging.
The simplest way is to cook animal bones, such as lamb, pork, or beef bones. Crush the bones, and simmer them over low heat for 1-2 hours at a ratio of 1 part bone to 5 parts water, to dissolve the marrow containing mucoid and collagen as much as possible. Filter the soup that has dissolved the marrow, and then add vegetables. Regular consumption has a certain effect in slowing down aging.
Luo Han Guo and Winter Melon Pork Rib Soup