Women entering around the age of 45 will encounter menopause, accompanied by physical and physiological changes, especially a decrease in estrogen levels. Estrogen is crucial for women’s health, and diet is key to regulating its balance. Here are four types of foods beneficial for women’s health during this period:
1. Legumes and soy products: Soybeans, black beans, red beans, and their products such as tofu and soy milk are rich in isoflavones, plant compounds that can mimic the action of estrogen and help regulate hormone balance. It is recommended to consume them in moderation daily.
2. Flaxseeds: Flaxseeds contain lignans and alpha-linolenic acid, which can help adjust estrogen levels and relieve menopausal discomfort. They are also a good source of dietary fiber and Omega-3, recommended to be ground and paired with cereals or bread for consumption.
3. Seafood: Fish rich in Omega-3 fatty acids, such as salmon, cod, and sardines, not only promote estrogen metabolism but also contain beneficial vitamins D, iodine, and protein for heart and bone health.
4. Fruits and vegetables: Fruits and vegetables rich in vitamins C, E, and antioxidants, such as citrus fruits, leafy greens, and berries, help maintain ovarian function and hormone balance. Diversified choices ensure comprehensive nutrition.
In addition, maintaining health also requires attention to: – Weight management: Optimal weight is crucial for maintaining hormone balance. – Regular exercise: Moderate exercises like yoga, walking are beneficial for both body and mind. – Psychological health: Positive mindset and relaxation techniques can effectively alleviate stress. – Regular check-ups: Including gynecological examinations help in early problem detection.
In conclusion, through balanced diet and healthy lifestyle, women can effectively cope with estrogen changes brought about by menopause and maintain overall health.
