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The ideal is not to wait until middle age to adopt a balanced diet. From the age of 30, it is essential to maintain a healthy menu and insert foods that help with hormonal balance. Thus, the woman already begins the care before the beginning of the menopause, a physiological period after the last spontaneous menstruation of the woman. During this period, the menstrual and ovulatory cycles are closed. The onset of menopause is considered after one year of the last menstrual flow. The levels of estrogen and progesterone (female hormones) decrease during this physiological period, which contributes to mood swings.
"To avoid depression, irritability and anxiety are important to consume: oats, bread, pasta and whole grains; banana and avocado, green leafy vegetables; Brazil nut; bitter chocolate; lemon balm (tea or add leaves to meat and fish dishes); chicken; Yam; lenses; basil (include leaves in pasta, pizzas and salads); nuts and seed oil; and fish (sardines, salmon and mackerel), "says nutrition professor at Anhanguera de Pelotas, Bárbara Freitas
Foods rich in omega-3, fiber and lignans (brown rice, oats, broccoli, cauliflower and flaxseed) protect against heart disease, maintain the health of the intestine and relieve heat waves, typical of menopause.To mitigate the famous "calorie", the nutritionist advises the consumption of almonds, brazil nuts, cashews and nuts, as well as vegetable oils (canola, sunflower, corn or soy, which contain a good amount of vitamin E). It is also recommended to avoid foods fatty, spicy and spicy, in addition to large meals, as they contribute to the increase of the sensation of warmth during digestion.
• Grape: whole grape juice and berries rosin helps control cholesterol and / o u triglycerides
• ] Oats and extra virgin olive oil: oats (in bran or flakes) and extra virgin olive oil (as a source of monounsaturated fat) help control glucose and cholesterol
• rich in omega 3, helps control cholesterol triglycerides and brain function. Fish contain vitamin D and magnesium, which help with hormonal balance. Fungi are also sources of this vitamin
• Milk and derivatives: Calcium is also essential during this phase because the risk of osteoporosis increases considerably
• Milk and derivatives: Calcium is also critical during this phase because the risk of osteoporosis increases significantly. To help with hormonal balance, consumption of vitamin D and magnesium is indicated.
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