What should women eat to improve menopause

Menopause is a very normal physiological stage. Every woman must go through the menopause stage. There is no need to panic at this time, but just need to adjust. Properly adjusting the diet during menopause is very good for alleviating the symptoms of menopause. So what foods should women eat during menopause?

1. Foods that can supplement male hormones

Natural plant androgens are mainly found in green plants such as beans and grains. In addition, fruits (such as jujube, apple, pear, papaya), vegetables (such as lettuce, cauliflower, soybean, sweet pea), chuanxiong, wolfberry and other foods also contain very rich natural phytoestrogens, especially soybeans, which are also called soy lecithin, which helps to relieve menopausal symptoms in women.

2. Foods that can relieve hot flashes

In the daily diet, foods containing vitamin B2, vitamin C and vitamin E can stabilize nerves and improve the consequences of hot flashes. In addition, soy foods, including soy milk, tofu, and other high-fiber vegetables and fruits such as sweet potatoes, yam, carrots, winter melon, etc., because they are rich in estrogen foods, can also help reduce the cause of hot flashes.

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3. Foods that prevent osteoporosis

Foods containing calcium and vitamin D can slow down the rate of bone hyperplasia. Such as dairy products, bean products, bean product processing products, eggs, lettuce, rapeseed, fish and shellfish, algae, hair algae, etc., all contain high-quality protein. Menopausal women need about 1500 mg of calcium per day to prevent the risk of fractures. In addition, our skin contains a steroid substance that can be converted into vitamin D for the body to use after being exposed to sunlight. Therefore, as long as you get enough sun exposure, you will not worry about lack of vitamin D. It is not impossible to supplement it, but it can be obtained from very few food ingredients such as freshwater fish, liver, dairy products, egg yolk, etc.

4. Foods that relieve work stress and promote sleep

Supplementing with appropriate vitamin B2 group, including B1, B2, B6, B12, folic acid, niacin, can regulate the endocrine system, help the normal operation of the central nervous system, relieve depression, anger, restlessness and depression; germ rice, black rice, whole grain rice, whole wheat bread, yeast, dark green vegetables and low-fat milk, etc., are the best sources of vitamin B2 group. In addition, the intake of high-quality protein is also helpful to calm and relax the nerves, which is very helpful for tension, anxiety or insomnia caused by a sudden drop in female hormones.

5. Ingredients that relieve brittleness and replenish charm

Supplementing with antioxidant foods such as vitamin C, vitamin E, β-carotene and phytochemicals can resist oxygen free radicals and slow down the pace of time. Vitamin C is readily available in fresh fruits and vegetables; vitamin E is hidden in dried fruits such as white sesame seeds, peanut kernels, walnut kernels, sunflower kernels, and sweet almonds; β-carotene is mostly found in red and yellow fruits and vegetables as well as dark green fruits and vegetables.