Healthy nutrients for menopause, the most important thing is to focus on balancing hormones during menopause because during that time female hormones will continue to decrease, affecting every aspect of life, such as sleep and emotional control.
Especially eating nutritious food, eating food as medicine to help solve the menopause problems that many people are facing. The needs of each person’s body are different. During menopause, women should eat a variety of healthy foods to get the nutrients their bodies need. Here are some guidelines:
- Get enough calcium by drinking milk or eating calcium-rich foods, 2-4 servings per day. Foods rich in calcium include fish with bones (such as sardines or canned salmon), broccoli, various beans, and vegetables that are commonly found in Thai markets, such as Moringa leaves, Betel leaves, Acacia shoots โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที, Water mimosa, Ivy gourd, and young tamarind. Consume 1,200 milligrams of calcium per day.
- Eat enough fiber. Foods high in fiber include whole grain breads, cereals, pastas, rice, fresh fruits and vegetables. Eat about 21 grams per day. As, eat vegetables and fruits. Each day, eat at least 1 ½ cups of fruits and at least 2 cups of vegetables
- Increase your iron intake by eating at least three servings of iron-rich foods each day. Iron is found in lean red meat, poultry, fish, eggs, green leafy vegetables, nuts, and whole grains. Menopausal women should consume 8 milligrams of iron each day.
- Drink plenty of water. As you know, you should drink 8 glasses of water a day, which is a basic requirement for an adult’s body.
In addition to having mood swings, menopausal women are also at risk of other health problems due to menopause and a decrease or loss of estrogen. Choosing to eat nutritious and age-appropriate foods will help menopausal women have good health and a more cheerful mind. And maintain a healthy weight. If you are overweight, try reducing your portion sizes, eating fewer high-fat foods, and avoiding skipping meals. Consult a dietitian or doctor to help you calculate your ideal weight.