After entering menopause, due to the gradual decline of the level of sex hormones in the body, headaches, dizziness, insomnia, irritability, fatigue and other symptoms of neurasthenia will follow, and if you pay more attention to diet, those can also relieve the menopausal women. Discomfort.

Menopause eat more than five types of food supplement estrogen + soothing mood

1, eat more iron-rich foods

Some women do not like to eat meat and fresh vegetables and eat sweets and cakes. This partial eclipse habit leads to insufficient iron intake, causing women to be impatient and irritable.

Therefore, it is recommended that women should eat moderate amounts of animal protein foods rich in iron, such as lean beef, pork, lamb, chicken, duck, fish and seafood. On the one hand, it can alleviate women's grumpy menopause. On the other hand, it helps the brain to increase its concentration and maintain its energy.

2, eat more calcium-rich foods

Calcium has the effect of inhibiting brain excitation. When there is not enough calcium in the brain, it will be uneasy and agitated. Intake of calcium-rich foods, so that people can easily maintain a stable mood, while calcium can strengthen teeth and bones, prevent osteoporosis. The main sources of calcium foods are milk, bone soup, various beans and soy products.

Soy contains isoflavones, an estrogen-like substance that, in addition to supplementing calcium, can compensate for the lack of female estrogen. It is recommended that women drink 500 ml of soy milk or eat more than 100 grams of soy products every day, which has a good regulatory effect on the endocrine system.

3, eat more foods rich in vitamins

The study found that insufficient intake of vitamins, especially vitamin B6, vitamin B12 deficiency, prone to excitement, headache, irritable temper, and irritability.

Appropriate dietary supplementation with a certain amount of vitamins will help women's mental adjustment. They can choose whole grains such as whole wheat bread, cereals, and corn cakes. Fruits and vegetables such as orange, apple, strawberry, spinach, lettuce, broccoli, cabbage and tomato A lot of vitamins.

4, eat more vegetables and coarse grains

Many fiber-rich vegetables, such as bean sprouts, radish, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers, etc., help the secretion of digestive juices, increase gastrointestinal motility, and promote the excretion of cholesterol.

In addition, onions and garlic have a good lipid-lowering effect. Fungus, mushrooms can qi and body, Qi to help food. And should eat foods rich in thiamine and niacin, such as grains, brown rice and legumes. Thiamine has a certain sedative effect. Niacin can dilate blood vessels, which is beneficial to lowering blood pressure.

5. Eat more foods rich in isoflavones and boron

Menopausal women want to ensure that they are rich in isoflavones and boron. Low levels of estrogen in the daily diet can cause discomfort, while isoflavones and boron can act as estrogens.

Taking 30-50 mg of isoflavones from plants (such as tofu and soy milk) daily, and eating foods rich in boron, such as apples, sweet peas, and grapes, can prevent the decrease of estrogen levels.

Menopause eat less food

1, eat sweets:

Menopausal women often have disorders of glucose metabolism and fat metabolism, and are prone to blood sugar elevation, elevated blood lipid levels, body obesity, diabetes, and atherosclerosis. Excessive consumption of sweet foods can also make the body fat, there is the risk of induced arteriosclerosis and coronary heart disease.

2, less intake of salt:

Menopausal women with water and salt metabolism disorders, prone to water and sodium retention, causing edema, and further increase blood pressure.

Therefore, menopausal women should limit salt, salt should be half of the age. Eating too much salt can cause high blood pressure and increase the burden on your heart and kidneys.

3, limit fat:

Menopausal women are prone to obesity because of changes in endocrine during menopause that make the feeding center disorder. With the increase of age, the amount of activity decreases, the body's consumption of heat energy decreases, resulting in excess calories caused by obesity, can lead to glucose metabolism disorders, and induce obesity.

A high-fat diet not only increases the incidence of tumors, but also promotes the occurrence and development of arteriosclerosis and hypertension.

4, do not eat more irritating food:

Menopausal women need to avoid irritating food intake such as peppers, coffee, tobacco, alcohol, and strong tea. People feel menopausal mood fluctuations, irritability, irritability, eating too much irritating foods will increase the symptoms of menopause.

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