Female estrogen decreases after menopause, resulting in a greatly increased risk of osteoporosis, cardiovascular diseases, etc.
If you want to successfully pass through menopause and prevent chronic diseases, it is recommended to supplement these nutrients
1. Calcium, supplement the rapidly lost bone, and prevent osteoporosis
Women's estrogen level in their bodies rapidly decline during menopause, which will lead to more calcium loss. Therefore, women in menopause must supplement calcium and do not lack calcium, otherwise excessive calcium loss will lead to osteoporosis and prone to fractures. This is a very important thing to do. Definition issues
More supplements of foods with high calcium content such as dairy products, soybeans, black beans, black sesame seeds, black fungus, seaweed, dark green vegetables... These foods are rich in calcium, soybeans, and must supplement more
If there is insufficient calcium in the diet, additional calcium tablets should be supplemented. Calcium carbonate requires a lot of gastric acid to digest, which will lead to constipation. It is recommended to choose naturally extracted seaweed calcium or milk calcium, which is easy to absorb. It is best not to add
2. Vitamin D
helps maintain bone health, helps better absorb calcium, prevent osteoporosis, improve immunity, and improve depression
The best way to get vitamin D is to bask in the sun. You can do more outdoor exercise at noon and bask in the sun. You can bask in about an hour in winter. In summer, the sun is strong, so you can bask in about half an hour. Don’t use glass and clothes. Be sure to expose your hands and feet. It is best to bask in the back more, which can improve the human body. Yang Qi, enhance immunity
If there is less sun or you don’t go out, you need to supplement vitamin D preparations, at least 800iu a day, which is the most basic amount
3. Iron: Reduce mood swings
Iron deficiency will lead to insufficient qi and blood. Adequate qi and blood can make people's emotions stable, and anemia will also lead to a decrease in resistance. Therefore, do not deficit iron during menopause
Replenish iron for more supplements such as spinach, whole grains, Lean meat, pork liver, animal blood and other iron-rich foods
At the same time, we should also supplement fresh fruits and vegetables rich in vitamin C, such as bitter gourd, green pepper, cabbage, strawberries, citrus fruits, kiwi fruits, fresh dates, cherries, etc., which can convert trivalent iron in the plant into easy-to-absorb divalent iron, and promote iron absorption
4. Various good oils
Good oils include flaxseed oil, olive oil, walnut oil, coconut oil, camellia oil , perilla oil, sea buckthorn oil, bitter tea oil, etc.
These good oils are rich in omega-3 polyunsaturated fatty acids and monounsaturated fatty acids, which can control blood lipids and blood cholesterol, improve hypertension and hyperlipids, protect cardiovascular, and are also rich in a variety of antioxidants, remove free radicals, control inflammation in the body, and prevent chronic diseases
So you should take more of these good oils to avoid various high-temperature heated bad oils and trans fatty acids
5. Soy isoflavone
is similar to the effect of estrogen in the human body, and has a two-way regulatory effect on the human body. When there is less estrogen in the body, it can increase estrogen. When there is too much estrogen, it can inhibit estrogen, which can relieve fever and night sweats
So add more foods rich in soy isoflavone such as soy, tofu, soy milk, fermented black beans and edamame and other various bean foods
