What foods should premenopausal and menopausal women be cautious of using?
According to the National Hospital of Endocrinology, spicy and hot foods such as chili peppers, peppers... can make hot flashes and sweating worse. Postmenopausal women should pay attention when using these types.
Drinking a glass of wine several times a week may not affect the body much, but if you drink more than one glass a day, your health and spirit may be affected. Alcohol can help you fall asleep easily but can also make you wake up in the middle of the night and it is very difficult to fall back asleep.
Foods high in fat: In menopausal women, organ function begins to decline, metabolism slows down. If you use too many fatty foods, your body may gain weight quickly, become obese, have fatty liver...
Salt, sugar: These are familiar spices in cooking, but for menopausal women, attention should be paid when using them. Using too much salt and sugar can lead to diabetes or high blood pressure.
Diet to enhance health and beauty for premenopausal and menopausal women
Natural foods that supplement hormones
Estrogen supplementation is a hormone replacement therapy commonly applied to menopausal women. Taking estrogen has a rapidly improving effect, however, prolonged use can cause many serious complications such as increased risk of blood clots, stroke, breast and uterine cancer.
Therefore, supplementing hormones from natural foods is a safe and effective measure. Isoflavones are substances with a structure similar to estrogen, which have the effect of increasing the female hormone estrogen, and soybeans are a food source rich in isoflavones.
Foods rich in omega-3
Omega-3 has the effect of improving mood, especially for menopausal women who are prone to mood swings, discomfort, irritability, and unreasonable hot flashes. Moreover, supplementing with more omega-3 increases bone mineral content, helping bones become stronger. Omega-3 is not produced in the body but can be supplemented through diet. Foods rich in omega-3 include tuna, salmon, mackerel, canola oil, walnuts, soybeans, eggs,...
Calcium-rich foods
In menopause, the production of estrogen is reduced, leading to calcium deficiency and osteoporosis. Calcium supplementation is a way to prevent calcium deficiency, maintain bone mass, and prevent osteoporosis. Calcium is well absorbed from food sources such as milk, cheese, salmon, soybeans, almonds... However, the amount of calcium supplied from daily foods is not enough to meet the needs of menopausal women.
Foods rich in vitamin C, vitamin E
For normal people, daily vitamin supplementation is indispensable, and for menopausal women, that need is multiplied. Vitamin C and vitamin E are antioxidants that help prevent the attack of harmful free radicals in the body. Studies have shown that these vitamins help reduce stress, reduce the risk of depression and are necessary for menopausal women.
Vitamin C is abundant in oranges, tangerines, lemons, bell peppers, cauliflower, strawberries...
Vitamin E is found in foods such as almonds, sesame oil, sunflower oil, avocado, cauliflower...
Foods rich in vitamin A
There are two types of vitamin A: retinoids (available vitamin A) and carotene (pre-vitamin A: through metabolism it is formed into vitamin A). Both types are converted by the liver into retinol (a beauty substance often mentioned). Retinol stimulates the production of new skin cells, reduces dry skin and slows down the aging process. Many studies show that retinol is effective in stimulating collagen production and reducing wrinkles.
Vitamin A is abundant in foods such as salmon, beef liver, eggs, fish and dairy products (milk, butter, cheese).
