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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, bitter chocolate, bitter chocolate, lemon balm ( tea or add the leaves to meat and fish dishes), chicken, yams, lentils, basil (include leaves in pasta, pigeons and salads), oil and nut seeds, and the fish (sardines, salmon and mackerel), says nutritionist Bárbara Freitas
Food rich in omega-3, fiber and lignans (brown rice, oats, broccoli, flour and flaxseed) protect against heart disease, maintain intestinal health and relieve hot flashes typical of menopause. To overcome the famous "calorie", the nutritionist advises the consumption of almonds, Brazil nuts, cashew nuts 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 greasy, spicy and spicy foods, in addition to meals in large quantities, as they contribute to the increase of the sensation of heat during digestion. See below for other foods that relieve the symptoms of menopause:
• Grape: whole grape juice and rosin berries help control cholesterol and / or 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 levels.
• Fish: rich in omega 3, helps control triglycerides and brain function. Fish contain vitamin D and magnesium, which help with hormonal balance.
• Milk and derivatives: Calcium is also critical during this phase because the risk of osteoporosis increases sharply.
• Milk and derivatives: Calcium is also essential during this phase. since the risk of osteoporosis increases significantly. To help with hormonal balance, consumption of vitamin D and magnesium is indicated.
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