2023-08-22 07:14:00
Menopause is a natural and physiological process of women, is the cessation of ovulation, therefore, of menstruation. It is a unique, personal and complex experience. Self-knowledge and self-care of our mind, body, energy and spirit are key. How does diet affect this period? Are there foods that help reduce symptoms?
The diagnosis of menopause is retrospective since the woman must go a year without menstruating. The average age is around 50 years, although it can occur between 45 and 55. It is a natural and physiological process that is divided into three stages: perimenopause, menopause and postmenopause. The Bachelor of Nutrition Alejandra Maionchi (MN 1951) works in the Nutrition Sector of the Natalio Burd Hospital in Centenario, addresses the subject by explaining the biological processes at this time and suggests a series of foods and combinations that improve symptoms.
The symptoms are highly variable and can begin in perimenopause. The decrease in estrogen and hormonal changes cause hot flashes, joint pain, headaches, irritability, anxiety, depression, palpitations, sleep disorders, dry mouth, eye, and vaginal mucosa, cramps, lack of libido, weight gain, fatigue, among other signs.
anti-inflammatory diet
There are external factors such as tobacco, alcohol, sedentary lifestyle and poor diet that, together with age, increase inflammation and symptoms. In addition, poor stress management produces excess cortisol and decreases the capacity of our defenses, collaborating with premature aging. Improving nutrition and exercising are powerful ways to create health. Anti-inflammatory food can help us reduce oxidative stress and improve symptoms.
The ideal is to achieve a diet that vitalizes cells and protects cell membranes and blood vessels. This is achieved with an adequate amount of carbohydrates, low in sugar and rich in fiber, quality proteins present in legumes, eggs and lean meats. Also in pure oils extracted without solvents (virgin olive) and seeds (chia, flax, sesame, sunflower, almonds and walnuts)”.
Alejandra Maionchi – Bachelor of Arts in Nutrition (MN 1951)
“Plants are a great resource in the treatment of different conditions and they have been with us since our ancestors. The foods with the highest bioactive components come from the plant world and are the green ones such as broccoli, spinach, arugula, chicory; orange carrot, squash, citrus; reds in tomato, watermelon, purple cabbage, eggplant and whites in celery, garlic, onion, to name a few examples”details Maionchi.
Ideal foods, hydration and supplements
Phytoestrogens provided from whole grains, legumes, tofu, alfalfa, and cabbage have cardioprotective and neuroprotective effects, and benefits on bothersome symptoms. They are a source of antioxidants such as vitamin C and E, carotenes and trace elements such as sulfur, selenium, zinc, copper, flavonoids that collaborate with our immune system and the formation of collagen. It is important to incorporate vegetables, fruits and sprouts daily. Spices like turmeric and pepper are anti-inflammatory.
Proper hydration is importantIn addition to water, we can include herbal teas (hot or cold) from sage, chamomile, ginkgo biloba, nettle, lemon balm, blueberry, lime or valerian that have many benefits. Green tea can also be included because the presence of catechins collaborates in the process of cell inflammation.
One has to individually evaluate the need for supplementation of certain vitamins, amino acids, minerals and probiotics to keep cells in optimal function. Vitamin C, D, complex B, B12, magnesium, omega 3 of marine origin and some amino acids such as tryptophan, so necessary for the secretion of serotonin and good rest, are common as a complement to a healthy diet.
Exercise is a fundamental part of this stage.
What to keep in mind:
– Balance between movement and night repair. Our system repairs itself better if we respect the circadian cycle (day-night, sun-moon).
– Balance between spending time alone and choosing good companies. We also feed on bonds and relationships.
– Balances between efforts and enjoyment, between feminine energy and masculine energy.
– Meditation, yoga and breathing exercises can help in this transition period.
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