Nutrition during menopause: diet for weight loss
Nutrition during menopause is part of the therapy, which is designed to facilitate the flow of the period of the extinction of hormonal activity.
The role of vitamins as a regulator of metabolic processes in the diet during menopause
When selecting products for the regulation of body weight and weight loss during menopause it is important to consider their content of vitamins, among which the most important to facilitate the flow of menopause are:
- b vitamins
- retinol – vitamin a
- tocopherol – vitamin E
- ascorbic acid – vitamin C.
The therapeutic effect of vitamin A due to its antihistamine properties and ability to accelerate intracellular oxidative processes, which is noticeable in its effect on the quality of vision. When the lack of women tired quickly occur dystrophic changes in the muscle tissue appears dry skin.
Vitamin E (often used tocopherol acetate) increases the resistance of capillaries, improves capillary circulation of the pituitary gland, increases the synthesis of cholesterol. The importance of vitamin E in the synthesis of sex steroid hormones, it also has a dehydrating effect on the connective tissue elements. With a lack of tocopherol oxidize fats, broken processes of metabolism and the reproductive system.
Vitamins A and E are fat-soluble, and in combination with trace elements, including selenium, their properties are enhanced.
Ascorbic acid effect on lipid metabolism. With a shortage of vitamin C, there is a depression, bleeding gums, has dry skin and premature aging, hair fall and there are fights in the immune system.
B vitamins are necessary for the functioning of the Central nervous system and are prescribed to women in the manifestation of menopausal syndrome in neuroendocrine pathology.
Most of the vitamins found in all vegetables and fruits.
Cholesterol and nutrition for the regulation of lipid metabolism during menopause
Cholesterol is part of cell membranes and helps cells in the transmission of nerve impulses, contains some hormones. However, this applies «good» cholesterol. The «bad» cholesterol is deposited on the inner surface of the walls of arteries, in fatty tissue than impedes circulation and leads to the development of atherosclerosis and obesity. For the prevention and prevention of atherosclerosis development it is useful to eat foods with a high content of organic acids – omega – 3 and omega – 6 which are contained in fatty fish.
Nutrition during menopause involves the presence and products such as avocado and red fish (salmon), which can lower total cholesterol an average of 5%, and harmful LDL cholesterol up to 10 %. For weight loss helpful in this case, vegetables and fruit.
At menopause decreases estrogen levels, which are a kind of guarantee of young women. They slow the breakdown of collagen, which prevents aging and dryness of the skin as individual or female genitals when climax is often observed atrophic vulvovaginitis. As a reaction to the decline in estrogen subcutaneous adipose tissue starts to develop substitutes or non-classical estrogen, which often leads to increased appetite and ends with obesity. In this case, the diet for menopause should be rich in fiber and plant fiber, which many in fruits and vegetables.
You should limit the carbohydrates which are often used with animals and combined fats like butter, cakes, potatoes with butter and bacon. This combination of products leads to an increase of subcutaneous fat, which contributes to the accumulation of «bad» cholesterol in the body. You should eat bread made from wheat flour or bread with bran, unprocessed cereals, cereal by adding water or milk with low fat, legumes, vegetable oils, contained in all types of vegetable oils (soybean, olive, sunflower, corn, rapeseed, linseed).
Vegetable fats destroys soft atherosclerotic plaque and have a choleretic effect. When the body is excreted from the liver bile acids, decreases the amount of cholesterol and as a participant in this process. Given the high calorie content of vegetable fats recommend their moderate use in the process of weight loss.
You need to use less fat and butter. By themselves, these products do not turn into harmful cholesterol, but they provoke the hepatic synthesis of cholesterol and its deposition in the blood vessels and the formation of atherosclerotic plaques.
Recommended for weight loss as a substitute for soft Margarines that contain unsaturated fatty acids with incomplete polymerization, which is less harmful to the body.
For the prevention of atherosclerosis do not forget about the eggs, but limit them in foods is desirable. Egg yolks are rich in lecithin, which is chemically connected with cholesterol, which is a source mainly of good cholesterol provided that it is limited intake – no more than two eggs a week.For weight loss nutritionists recommend the omelettes and boiled egg whites.
Very useful all types of nuts, the consumption of which during the month lowers bad cholesterol up to 10 %. However, you need to be careful given their high caloric value to avoid weight gain. Recommended to eat up to 50 grams per day and up to 150 – 200 grams during the week of the kernels.
Food, in vegetative-vascular disorders during menopause
While menopause is often marked by pain in the heart, climacteric cardiopathy, which should be differentiated from ischemia or myocardial infarction. In this case, diet in menopause aimed at weight loss. Preference is given to low-fat or nonfat dairy products. They are also rich in protein, minerals – calcium, potassium, phosphorus.
Nuts are not only struggling with the accumulation of cholesterol, but also are a source of youth vitamin E and vegetable protein. And such nuts as almonds, walnuts, hazelnuts, cashews just necessary for the improvement of work of heart, is indicated for women with climacteric syndrome and predisposed to cardiovascular diseases.
The tendency to heart disease should eat meat as the main protein source. Preferably there is meat, meat of other bird species use is not recommended. Red lean meats like beef preferably used to replenish body protein and iron, which is a building material for hemoglobin. Particularly useful for fish consumption, which is one of the main dietary products. Eating fish twice a week can cover the body’s need for protein.
The amount of meat and fish should not exceed 180 – 200 grams a day for women with mild symptoms of menopause and about 150 grams per day for patients with heart disease.
One of the most important factors in the prevention of heart diseases is on a limited salt intake of no more than 3 grams per day, so it is advisable to limit the semi-finished products, sausage products that contain high amounts of salt.
Nutrition aimed at maintaining a healthy lifestyle and its duration. People who are overweight, recommended weight loss. At menopause, the diet must be balanced in order to avoid the development of neuropsychiatric disorders, vegetative-vascular disorders, and metabolic and endocrine disorders.