Managing Menopause with Healthy Eating Habits for a Better Everyday Life.

Menopause in women is a period marked by changes in the body, accompanied by a decrease in the secretion of female hormones. To effectively manage the discomforting symptoms associated with these changes, adopting an appropriate diet becomes essential. In addition to hormone replacement therapy, a proper diet plays a crucial role in regulating hormone levels and cholesterol, particularly contributing to maintaining a healthy abdominal profile.

 

Adjusting dietary habits is crucial for a healthy menopausal period.

 

Remember the '1-2-2 Principle'

To foster a healthy menopausal diet, it's crucial to remember the '1-2-2 Principle.' This principle recommends consuming beans at least once a day, eating fish with bones twice a week, and including fatty fish in the diet at least twice a week.

 

Beans are rich in plant-based estrogen called isoflavones, which can help alleviate menopausal symptoms. They can be consumed in the form of tofu or soy milk. Milk and fish with bones provide ample calcium and vitamin D, promoting bone health. Fatty fish, rich in omega-3 fatty acids, aids in preventing cardiovascular diseases.

 

Regulate Carbohydrate Intake and Reduce Calories

During menopause, hormonal changes can lead to an accumulation of abdominal and buttock fat. To maintain weight, reducing daily calorie intake by approximately 200 kcal compared to pre-menopausal levels is beneficial. Ideally, lowering rice portions or adjusting carbohydrate intake helps lower overall calorie consumption. After menopause, unused carbohydrates are more likely to be converted into fat. Utilizing low-calorie, high-satiety foods like konjac or bell peppers is recommended.

 

Limit Caffeine Intake and Avoid Skipping Meals

Insomnia is a common issue for menopausal women. To address this, it's advisable to reduce caffeine intake, limiting daily coffee consumption to one cup and avoiding carbonated beverages as much as possible. Caffeine not only disrupts sleep but also promotes calcium excretion, potentially leading to osteoporosis. Opting for decaffeinated coffee or warm water is a preferable alternative.

 

Furthermore, avoiding skipping meals is essential. Continuously consuming only one type of food considered beneficial during menopause may be counterproductive. Maintaining nutritional balance by consuming a variety of foods is crucial.

 

Adjusting dietary habits is crucial for a healthy menopausal period. Remembering the '1-2-2 Principle,' regulating carbohydrate intake, avoiding caffeine, and refraining from skipping meals contribute to a balanced and nutritious diet, promoting a healthier menopausal experience for women. This way, women can navigate menopause as a healthier and more enjoyable phase of life.