Perimenopause Menocoach Modal Week 3
STRENGTHEN YOUR BODY WITH VITAMINS
Like minerals, vitamins are micronutrients. They are distinguished from macronutrients, which include proteins, fats and carbohydrates. Among the 13 vitamins identified to date, some have a regulatory effect on the changes induced by perimenopause and can reduce the discomfort that follows. Let's see how vitamins can strengthen your body and your health.
HOW TO REVIVE THE SKIN’S GLOW?
Oxidative stress is directly linked to the decline in estrogen. It can make your skin appear dull. The good news is that a diet rich enough in antioxidants can protect you from free radical damage and revive your skin's radiance. Vitamins A, C, D and E as well as polyphenols are very rich in antioxidants. Being present in plants, do not mainly hesitate to consume a lot of fruits and vegetables. Dark chocolate as well as pecans and cereals are also rich in antioxidants. Having a daily intake of these vitamins promotes cell renewal, immunity and hydration of the skin, regulates inflammation and prevents damage caused by UV rays.
Sleep quality is another determining factor for skin radiance. Addressing the menopausal symptoms that cause sleep problems is therefore an excellent strategy – again, vitamins are your allies. Antioxidants such as vitamins C and E reduce vasomotor symptoms such as hot flashes that can disrupt sleep. They also strengthen the immune system and reduce the risk of cardiovascular diseases, which can occur in some women. Citrus fruits such as oranges, tangerines and grapefruit as well as tomatoes, red or green peppers and broccoli are rich in vitamin C. This is enough to inspire new juice and soup recipes! As for vitamin E, it is abundantly present in whole grains, nuts and olive oil. Beyond nutrition, simple habits can help you fight sleep disorders and hot flashes – and therefore regain glowing skin.
ADOPTING GOOD HABITS IS GOOD, GIVING UP BAD HABITS IS EVEN BETTER!
Recent studies have demonstrated that nicotine and alcohol consumption within 4 hours of bedtime is associated with more fragmented nighttime sleep. Avoiding alcohol and nicotine is therefore a good start to improving sleep continuity.
Hearty, spicy dishes and acidifying foods, which can trigger hot flashes, should also be avoided before bedtime.
Another measure that is as simple as it is effective: completely stopping the ingestion of liquids, particularly caffeinated drinks, a few hours before bedtime.
Among all the tips discussed during this program, the most important to remember is that whatever diet suits you best, ensuring you have a healthy diet and an ideal weight will help you avoid problems that may arise sooner or later. And above all, you will feel better every day.
Take care of yourself!
