Postmenopause Menocoach Modal Week 2
DIET ADAPTED TO POST-MENOPAUSE
WHAT IS POSTMENOPAUSE?
The changes seen before menopause will now vary in severity, intensity and frequency and therefore need to be considered on a much longer time scale. Fortunately, a proper diet can help you prevent weight gain and muscle wasting, as well as guard against long-term consequences such as loss of bone density and heart disease.
WHY ADAPT YOUR DIET TO POSTMENOPAUSE?
During postmenopause, the metabolism changes. Although the body's reaction to the effects of menopause will be specific to each person, let's start with some universal tips that apply to everyone to stay healthy and prevent unwanted weight gain.
These simple principles can help you to live this period more peacefully:
- Eat fresh, organic foods at every meal:
- Try to eat at least 5 servings of fruits and vegetables.
- Vitamins C, D and K as well as calcium, mainly provided by fish, fruits and vegetables, are recommended to preserve bone health.
- Avoid alcohol and caffeine and choose foods low in salt, added sugars and saturated fats.
- Consider water as your best ally and drink at least 1.5 liters of it per day.
- Get some physical exercise every day.
The habits will drastically reduce the risk of cardiovascular disease and loss of bone density, which increase during postmenopause. The decline in estrogen production promotes bone resorption while decreasing calcium absorption. However, you can protect yourself from osteoporosis and its consequences by ensuring that you meet the recommended daily intake of vitamin D and calcium. Dairy products – milk, yogurt, cheese – as well as fortified juices, green vegetables and canned fish will be your best allies. Lignans in flaxseed, broccoli and cashews will also help slow the rapid loss of bone density during the first five years of postmenopause.
Finally, and most importantly, stay physically active every day.
BETTER NOURISHED SKIN THANKS TO OMEGA-3
Being and feeling healthy is essential to having glowing skin. Certain nutrients such as omega-3 can also help you achieve this goal.
Modern diets in the West have increased the intake of omega-6. However, the ratio between omega-6 and omega-3 must be balanced for these two lipids to provide all their benefits to the skin.
Closely linked to the barrier function of the epidermis, membrane structure, internal balance and repair of damage, omega-3 protects against dryness, inflammation, itching and damage due to exposure under the sun.
The recommended daily dose of 500 mg of omega-3 can easily be provided by fatty fish, canned fish, salmon and eggs. If you're vegetarian, you can find it in flax and chia seeds, soy and nuts.
Omega-3 will not only help you fight against aging skin, but it will also help reduce the risk of cardiovascular disease and coronary heart disease.
