Diet in the menopause

With the beginning of the menopause, they happen a series of hormone changes accompanied by a decrease of the basal metabolism. Therefore, you are fundamental to moderate the intake to maintain the weight, but not taking care of the quality of the foods and the quantities of nutritious energy, as vitamins and minerals.

In this stage it is necessary to continue treating the osteoporosis, as well as to protect the cardiovascular system. Also, you are to prevent and to fix the oxidative damage and the ageing, as well as the chronic illnesses, as the arterial hypertension, coronary ailments, diabetes, among other.

For you are necessary to maintain a healthy weight, this depends on the percent of corporal fat and of the localization of the fat deposits. The obesity localized in the abdominal area, brings a risk bigger than developing illnesses of the metabolism. The pointer of corporal (IMC) mass and the measurement of the relationship waist-hip, they constitute precise methods to estimate the distribution of the fat and the body weight. Also, you are to implement the planning of the physical activity, starting a programa of regular exercise, as walking, to jog, to dance, etc.

We propose you some rules to have a healthy nutrition in this stage:

- To consume the necessary calories: to calculate some 25 calories for kilo of weight ideal for a woman that work; if you go to the gym 3 times per week, they will be 30 calories.

- To include variety of foods daily: vegetables, fruits, cereals, milky, among other.

- To reduce the usage of animal fats.

- To moderate the usage of foods with high content of sodium: cold cuts, canned, common cheeses, smoky flesh.

- To consume rich foods in fiber: cereals, vegetables, fresh vegetables and fruits.

- To limit the alcohol consumption.

- To moderate the usage of caffeine: not more than 3 cups of coffee a day.

- To avoid the diets with a high content in proteins.

Certainly that a series of important supplements also exists to keep in mind to increase in this alimentary plan:

- Calcium: the recommendations to cover are high (1300 mg / day). For we should choose it milky fortified with calcium and cheeses meager semiduros.

- Soy: the protein of the soy attenuates the bony loss of the lumbar spine in the woman perimenopáusica. Your isoflavonas (substances similar to the estrogens) content prevents the nuisances of the hormonal decrease characteristic of the menopause.
- Folic acid, vitamins B6 and B12: the usage of 5 fruits or vegetables per day should be enough to contribute the vitamin sufficient quantities B6 and folate. As for the folic acid we find it for example in the orange juice, clever cereals to consume (fortified), asparagus, lettuce, broccoli, spinach and vegetables. The vitamin B6 in red flesh, fortified foods, bananas, milk, tuna, chicken and potato. And lastly, the vitamin B12 finds it in flesh and fortified cereals.

- Anti-oxidants: they are substances that act against the cellular ageing, among them minerals (selenium, zinc, copper and manganese); vitamin E; vitamin C; carotenes and flavonoides.