NUTRITION FOR WOMEN

NATURAL FOODS TO EASE MENOPAUSE

Antioxidants play a major role in easing menopause. A selection of micronutrients may be useful as a dietary supplement for protection against the decline of physiological functions caused by age-related oxygen stress.

Vitamin A

Yellow and orange fruits and vegetables, papayas, mangoes, oranges, carrots, broccoli especially in the leaves, sweet potatoes, kale, butter, spinach, leafy vegetables and pumpkin.

Vitamin C

Colourful fruits and vegetables such as oranges, kiwis, limes, berries (blackberries, blueberries and strawberries), peppers, sprouts, kale and spring greens.

Vitamin E

Avocado, nuts such as almonds or hazelnuts and seeds, spinach and other green leafy vegetables, vegetable oils like sunflower and olive oil, wheat germ, whole grain foods, milk and asparagus.

Supplying the above antioxidants may be beneficial in relieving the results of oxygen stress in women with menopause symptoms.

Glossy hair, strong nails and glowing skin may be signs of a great beauty regime, but the importance of a great diet shouldn’t be underestimated.

Some nutrition tips for women:

·         ADD FRUITS AND LEAFY GREEN VEGETABLES to your daily diet. Also include a variety of whole grains, beans, and other legumes to give you fiber which will fill you up and will keep you going throughout the day.

·         BONE UP ON CALCIUM. Women have a greater risk of developing osteoporosis. Calcium intake is recommended to support bone health. Plant-based sources of calcium include beans, broccoli, kale, brussels sprouts, and collard greens.

·         CUT BACK ON ALCOHOL AND CAFFEINE. Consumption of caffeine interferes with hormone levels and alcohol increases the loss of calcium. Limit alcohol consumption to one glass a day and caffeine to one cup a day.

·         DON’T SKIMP ON IRON. Women lose a lot of iron during menstruation and don’t consume sufficient iron. Boost your intake by eating foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

·         EAT THE RIGHT TYPE OF PROTEIN. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Opt for fish, skinless chicken and turkey, low-fat dairy and plant-based protein sources, such as beans, nuts, seeds, peas, tofu, and soya products.

·         FAT FOR THE BODY. Essential Fats like Omega-3 and Omega-6 fats produce hormone-like substances called Prostaglandins, which affect immunity and inflammation in the body. Omega-3 fats suppress inflammation, immune responses and blood clotting. Omega-6 fats are also essential for healthy skin, but too much can cause inflammation and allergic responses. For healthy skin we need a balance of both types of fat. Incorporate canned tuna, salmon and sardines for a boost of Omega-3.

·         GO CRAZY OVER NUTS. Nuts are little nutrition nuggets – packed with essential fats, Vitamin E and Vitamins B. Nuts make a good snack: a small handful daily will give you energy and keep your hair and nails in good shape.