Which vitamins and foods should we take during menopause?

Vitamins during menopause – It is now recognized that severe menopausal disorders can be prevented by involving three main mechanisms:

By filling hormone deficiency;
With a healthy, balanced diet;
With sufficient physical activity.

A healthy balanced diet during this period means eating calcium-rich foods (although calcium cannot be “fixed” in the bones without the effects of estrogen), limiting animal fats and baked goods, and eating plant-rich foods rich in vitamins.

The diet should be aimed at preventing obesity, since excess fat on the abdomen increases the load on the pelvic floor muscles and, consequently, contributes to the disruption of bladder function. Regular physical exercise improves blood circulation, promotes calcium metabolism in the bones, and nourishes organs with vital functions.

Targeted exercise of the pelvic floor muscle is also used to regulate bladder function. The optimal daily amount of calcium is 1000-1500 mg. This item is plentiful:

In milk;
In cheese
In yogurt
In green vegetables;
In salmon
In soybeans

In addition to calcium, it is necessary to take phosphorus. Fish is rich in phosphorus.

Vitamin D regulates the metabolism of calcium in the bones and is involved in the absorption of this element from food.

It is synthesized in our body under the influence of sunlight. We also get it from food.

Being in the sun 2-3 times a day for 2-3 minutes is enough for the body to produce the proper amount of vitamin D.

Vitamin D is obtained from:

In the heart of the egg;
In the liver;
In salmon;
In the herring.

Its daily norm is 400-800 units.

Nutritional hygiene is just as important in the postmenopausal and postmenopausal period as it is in the genitals and the body in general. The normal course of the climacteric period and the health of the organism in old age depend on the rational diet and the perfection of the ration. Magnesium and other micronutrients are essential for the body, as well as vitamins.

The diet during this period should be especially rich in dairy products (cheese, cottage cheese, sour cream, yogurt), fruits and vegetables, fiber and animal protein.

Products containing animal fats and hard-to-digest components should be restricted.