6 foods that are good for menopausal women.

Hormonal changes during menopause can cause psychological and physical disruptions for women, but many foods can help improve this condition.

According to Dr. Tran Thi Tra Phuong of the Nutrihome Nutrition Clinic System, menopause is the stage when a woman's ovaries decline in function. The ovaries stop working and cease producing female hormones, leading to the cessation of monthly menstruation and marking the end of fertility.

A good diet can help improve osteoporosis, reduce the risk of joint damage, and lower the risk of cardiovascular disease. Foods that are good for women during this period include:

Calcium-rich foods

Menopausal women should regularly supplement their diet with calcium-rich foods from milk and dairy products: yogurt, cheese, etc. These foods provide sufficient calcium, helping to prevent bone loss and reduce the risk of osteoporosis in menopausal women.

Other calcium-rich foods include shrimp, crab, snails, and dark green leafy vegetables such as spinach, bok choy, kale, and collard greens.

Foods rich in good carbohydrates

Whole grains with a low glycemic index (GI) are good for your health, such as whole-wheat bread, brown rice, and root vegetables. A diet rich in low-GI carbohydrates helps limit blood sugar spikes and diabetes, while a diet high in fiber is also good for your health and prevents excessive weight gain.

Foods containing healthy fats

Foods containing healthy fats from fatty fish such as salmon, mackerel, and basa, as well as avocados and olive oil, help improve and reduce the risk of cardiovascular diseases such as myocardial infarction and lipid metabolism disorders.

Foods rich in zinc

Zinc is an essential mineral in the production of sex hormones. Therefore, it's important to include zinc-rich foods in your diet, such as seafood, eggs, and dairy products.

Foods high in fiber

Constipation is also a common condition in women during menopause. Therefore, the diet should include more fiber-rich foods such as whole grains, fruits and vegetables, and legumes to improve digestive function and effectively prevent constipation.

In addition, a high-fiber diet makes the body feel fuller for longer, reducing cravings and helping maintain weight. This, in turn, reduces the risk of obesity, which is common in menopausal women.

Foods rich in vitamins and minerals

Fresh green vegetables and fruits are essential sources of vitamins and minerals. In addition, they are a source of fiber and antioxidants that help with weight loss, prevent aging, control blood sugar levels, and reduce the risk of cardiovascular disease.

A good diet can help improve the health of women going through menopause. Photo: Freepik

In addition, due to hormonal changes, women have an increased risk of developing various health problems during this period. Specifically:

Bone and joint pain, osteoporosis : In women, estrogen is a crucial hormone for maintaining bone health and increasing calcium absorption. When ovarian function declines, estrogen levels decrease, leading to significant bone loss, which in turn affects bone health, causing bone pain and osteoporosis.

Risk of cardiovascular disease: When estrogen levels decrease, cholesterol and blood sugar levels increase, leading to a greater risk of atherosclerosis. This increases the risk of heart disease due to blockages in the blood vessels.

Weight changes, increased risk of overweight and obesity: During menopause, the body's metabolism slows down to build muscle. Stress contributes to weight gain due to high levels of the hormone cortisol. Therefore, women in this age group should exercise regularly, maintain a healthy diet, and avoid being overweight or obese, as this can increase the risk of diabetes and dyslipidemia.

Risk of genital cancer: Abnormal changes in female hormone production during menopause can increase the risk of certain genital cancers such as cervical cancer, ovarian cancer, and breast cancer. Therefore, during menopause, women are advised to not forget to have regular gynecological and breast examinations to screen for and diagnose gynecological cancers at an early stage.

Tue Diem

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