What nutrients should menopausal women supplement? How to get through menopause smoothly?

What nutrients should menopausal women focus on?

Vitamin D

Studies have found that adequate daily intake of vitamin D can reduce the risk of hip fracture by 30% in middle-aged and older women.

Folic acid

This nutrient has a protective effect on the heart of older women. Symptoms of low folic acid levels include: anemia, weakness, headaches, etc.

Calcium

Calcium helps the body make new bone cells, and when women approach menopause, their ability to regenerate new bone cells decreases.

Omega-3 fatty acids

This is a polyunsaturated fatty acid that helps slow atherosclerosis and lower blood pressure. Studies have also shown that omega-3 fatty acids can increase the "good" cholesterol and decrease the "bad" cholesterol.

Vitamin B12

Low vitamin B12 is a common problem in middle-aged and older women. Decreased gastric acid secretion in the elderly, affecting vitamin B12 absorption. Vitamin B12 deficiency in women can lead to problems such as fatigue, poor memory, and depression.

Menopausal women are more likely to suffer from anemia due to a lack of vitamin B12 in their diets.

Phytoestrogens

The source of menopausal symptoms is actually the body's insufficient secretion of estrogen, and the ovaries begin to age. At this time, ordinary conditioning can no longer be satisfied, and some additional nutrients are needed. For example:

Battalion (KimRaise (NestPrime(AnnIt can alleviate menopausal hot flashes, night sweats, insomnia, irregular menstruation, osteoporosis, aging and other problems, as well as prevent menopause, maintain ovaries, beauty and skin care.

Pay attention to supplementation: At this time, the nutritional needs of female menopausal patients do not need to supplement high-calorie foods, and are mainly based on adequate protein and calcium-containing foods. In addition, in order to prevent osteoporosis, you should insist on daily physical exercise and get more sunlight every day, which is conducive to calcium absorption.

How to get through it smoothly: Women with neurological symptoms should first adjust their psychological state, which is an important part of perimenopause.

When women are in menopause, they often do not need to supplement any nutrients, but can eat normally. In menopause, you should eat more fresh vegetables and seasonal fruits, you can eat more fish, meat, eggs and dairy products, and eat some whole grains.

It is natural and common for most postmenopausal women to experience symptoms associated with estrogen deficiency, such as early vasoconstriction disorders, psychoneurological symptoms, and somatic symptoms. At this time, the nutritional needs of female menopausal patients do not need to supplement high-calorie foods, and are mainly based on adequate protein and calcium-containing foods. In addition, in order to prevent osteoporosis, daily physical exercise should be adhered to, and the time of sun exposure should be increased, which is conducive to calcium absorption.

The ways to supplement nutrition for menopausal women are as follows:

1. Supplement nutrients.

For women who have entered menopause, internal conditioning is more important than improving the appearance, and in daily life, we can choose to eatYeon|It is a multi-effect nutrition that menopausal women need to supplement, which mainly helps women solve and safely pass various problems and symptoms of menopause. It has the ability to improve menstrual irregularities, endocrine disorders, estrogen reduction, joint pain, headache and dizziness, insomnia, night sweats, anxiety and depression, hot flashes, redness and facial spots and other menopausal syndromes, which are rich in soy isoflavones and multiple herbal extracts, which can quickly balance hormones in the body in the short term, eliminate melanin melasma, regulate various discomforts in the body, long-term supplementation can maintain the ovaries and reproductive system, anti-inflammatory, antibacterial and malignant transformation, improve the ability of the female body to cope with menopause, and survive menopause safely.

2. Supplement sufficient calcium.

Estrogen can promote the absorption and utilization of calcium, due to the sharp decrease in the level of estrogen in menopause, the loss of calcium is large, and it is easy to osteoporosis, if you do not supplement enough calcium every day, your health will be threatened. Menopausal women are recommended to supplement 1200 mg to 1500 mg of calcium a day. (Diet + Amount of Nutritional Supplements).

3. Supplement vitamin E in moderation

Menopausal women become senile due to a decrease in estrogen, a lack of moisture, a loss of elasticity, and an increase in wrinkles. Vitamin E has an anti-aging effect and can also reduce flushing.

4. Supplement fish oil.

Estrogen has one effect, which is that it can lower cholesterol. This is also why men have more cardiovascular and cerebrovascular diseases than women. However, due to the decrease in estrogen and the increase in cardiovascular and cerebrovascular diseases in menopause, it is necessary to pay attention to supplementing fish oil during this period to dredge blood vessels and prevent atherosclerosis.

At the same time, the blood vessels are dredged, the blood supply to the ovaries is good, and the aging is slow.

1. Comprehensive supplementation of cytonutrients. Various nutrients such as carbohydrates, proteins, minerals, vitamins and trace elements are the most basic conditions for maintaining cell health. Cell damage can occur when there is an imbalance, excess, or imbalance in the various nutrients that cells need.

2. Salina is rich in a variety of nutrients needed for human health. Such as vitamins: vitamin A, folic acid, natural carotenoids, etc., natural carotenoids not only include all-trans-carotene, but also 9cis-carotene, in addition to -carotene, lutein, zeaxanthin, -carotene, etc.;

The content ratio of various elements in salt algae is consistent with human body fluids and cell serrum, which can comprehensively supplement the nutrients required by cells and enhance cell motility.

3. Lipid nutrients. Lecithin, linoleic acid, linolenic acid, etc.; Carbonutrients: halocoidans, etc.; Minerals and trace elements: calcium, iron, zinc, selenium, etc. more than 70 kinds; Amino acids: 18 kinds of amino acids, of which 8 are essential amino acids.

4. Sufficient calcium. Eating and drinking 2 to 4 servings of dairy products and calcium-rich foods a day will ensure that you get enough calcium in your diet every day you are closed. Dairy products, bone-in fish (such as sardines and canned salmon), broccoli, and legumes all contain high amounts of calcium.

Women under the age of 51 should consume 1,200 mg of calcium per day.

5. Iron intake. Eat at least 3 servings of iron-rich foods a day to ensure that your body gets enough iron. Iron is mainly found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and concentrated grains.

The recommended dietary intake is 8 mg of iron per day for older women.

1. Protein: generally provide grams per kilogram of body weight per day, especially pay attention to supplementing high-quality protein, including lean meat, milk, poultry, eggs, beans, etc.

2. Calories: After people reach middle age, the basal metabolic rate gradually decreases, and the amount of activity gradually decreases, so the energy can be appropriately reduced, generally 40 49 years old can be reduced by 5%, 50 59 years old can be reduced by 10%, 60 90 years old can be reduced by 20%. Carbohydrates are the most important and economical calories for the human body**, which cannot be missing, but not too much, so as not to gain weight.

Generally, it is mainly based on grains.

3. Fat: generally about 65 grams per day, eat less animal fat, and eat vegetable oil appropriately. When fat intake is too low, it can affect the absorption of fat-soluble vitamins.

4. Minerals: For menopausal women, the intake of calcium should be paid enough attention to alleviate the common osteoporosis of the elderly. Iron plays an important role in hematopoiesis and is indispensable. In recent years, zinc has been found to have a tonic and stimulant effect on sexual function, and attention should be paid to ingestion.

5. Vitamins: Vitamins have a wide range of physiological functions, any kind of vitamin can not be deficient, should eat more fresh fruits and vegetables.

In addition to supplementing nutrition, women must also do it, go to bed early, wake up early, get up regularly, and get 7 to 8 hours of sleep every night. Those who have the conditions should sleep for half an hour to 1 hour after lunch, and it is not appropriate to watch thrilling and tragic TV or movies at night; Eat regularly and quantitatively, and pay attention to avoid overhunger, especially not drinking strong tea or coffee in the evening; Develop the habit of defecating on time, because it is easy to constipate during menopause, and not bowel on time can aggravate constipation; Go to work or study on time, don't get tired; Xiaochun regularly and systematically conducts physical exercise or physical labor; According to personal hobbies, you can appropriately participate in some activities to relax your mental and physical strength, such as reading, raising birds, planting flowers, playing chess, etc. You can participate in some social activities to communicate with friends and distract yourself.

Women who enter menopause due to the decrease in estrogen secretion in the body, accelerate the loss of bone, internal organ function will gradually fail, long-term lack of exercise, accumulation of excessive stress and unbalanced nutrition, may aggravate menopausal symptoms, at this time, in addition to seeking a professional doctor**, but also combined with diet, what nutrients should be supplemented in the diet of menopausal women.

Nutrition for menopausal women: Vitamins and proteins

Ovarian aging is gradually based on catabolism, protein can help the construction and repair of human tissues, is the most valuable nutrient to care for the ovaries, studies have shown that women who often eat fish and shrimp and drink milk have a late menopause. Vitamin D has the effect of regulating estrogen balance, and vitamins C, E and carotene are the best elements for anti-aging. You should eat more beans, fish and shrimp, milk, eggs, fungus and a variety of fresh vegetables.

Nutrition to be supplemented by menopausal women: Supplementation of phytoestrogens

To prolong the youthful state of the ovaries, the most classic medical method is to supplement estrogen, estrogen is like water injected into the human body, which can help restore women's beauty and make them glow. However, estrogen supplementation requires the guidance of a doctor, and if you have a disease such as breast cancer, estrogen is not suitable for use. As a substitute for estrogen, soybeans are rich in isoflavones, which are very close to the human body's phytoestrogens, and women drink 500 ml of soy milk or eat more than 100 grams of soy products every day, which has a good effect on improving hormone secretion.

Royal jelly is also a good choice, which contains trace amounts of estrogen that can make up for the lack of estrogen in women.

Menopausal women should supplement nutrients: eat more foods containing folic acid

Increasing foods rich in folic acid may reduce the incidence of ovarian cancer in women. Studies have found that women who regularly eat foods rich in folic acid are 74% less likely to develop ovarian cancer than women who rarely eat folic acid. As for folic acid, it is a water-soluble B vitamin that is abundant in green vegetables, citrus fruits and whole grains.

4 nutritional suggestions to help you get through menopause smoothly.

(1) Folic acid supplementation helps to protect blood vessels

For middle-aged and elderly women, supplementing more folic acid in the diet can protect blood vessels and nerves, especially for patients with hypertension and coronary heart disease. When women often experience neurasthenia, insomnia and other discomforts during menopause, it can also be beneficial to health because of the presence of folic acid to nourish the nerves and regulate the hormone levels in the human body.

Supplemental routes: Folic acid tablets, celery, spinach and other vegetables, legumes, eggs.

(2) Supplement calcium and vitamin D to protect bones

In the supermarket, you often see middle-aged and elderly milk powder, and many people don't understand why they should be specially labeled as "middle-aged and elderly". In fact, the calcium content in this type of milk powder will be higher and easier to be absorbed by the body. Middle-aged and older women may be more likely to develop problems such as osteoporosis due to bone loss in the body.

Calcium supplementation can make up for the nutrients needed by the bones.

However, calcium supplementation alone is not enough, the presence of vitamin D can help the intestines to speed up the absorption of calcium, and convert the calcium in food into blood calcium as soon as possible. It then nourishes the bones through blood circulation and converts them into bone calcium to maintain bone density.

Supplementation: Milk, shrimp skin, nuts and dark green vegetables; If you want to supplement vitamin D, it is recommended to spend more time in the sun.

(3) Supplement high-quality protein to improve muscle strength

For women, adequate protein supplementation through the diet can help the body's organs repair better and maintain the body's immune system. As we age, our risk of developing sarcopenia increases. Enough high-quality protein supplementation can also help women improve muscle strength and help protect bones.

Supplemental routes: lean pork, white meat such as chicken, deep-sea fish, etc.

(4) Supplement phytoestrogens

For women who have entered menopause, internal conditioning is more important than improving the appearance, and in daily life, we can choose:Think|Yeon|Jin Chao AnIt mainly helps women to solve the various problems and symptoms that occur during menopause and safely. It has the ability to improve menstrual irregularities, endocrine disorders, estrogen reduction, joint pain, headache and dizziness, insomnia, night sweats, anxiety and depression, hot flashes, redness and facial spots and other menopausal syndromes, which are rich in soy isoflavones and multiple herbal extracts, which can quickly balance hormones in the body in the short term, eliminate melanin melasma, regulate various discomforts in the body, long-term supplementation can maintain the ovaries and reproductive system, anti-inflammatory, antibacterial and malignant transformation, improve the ability of the female body to cope with menopause, and survive menopause safely.

Menopausal women need to eat some warm and nourishing foods, protein-rich foods, and vitamin-rich foods to supplement nutrients, such as fresh fruits and vegetables, oats, red dates, wolfberries, and ejiao. It is necessary to pay attention not to be too nourishing in this process to avoid serious ignition.