Foods To Take Care Post Menopausal Syndromes

FOODS TO TAKE CARE POST MENOPAUSAL SYNDROMES
The women all over the word face various problems when their menopause stops.
What is menopause?
Menopause is the pausing or stopping of menstruation cycle, marking that woman came to the end of her reproductive age.
What is the cause of menopause?
Women have eggs which are stored in the ovaries. Ovaries produce hormones like oestrogen and progesterone which control menstruation cycle and ovulation. After menopause ovary no longer produces egg nor does menstruation take place.
How menopauses take place?
It occurs in 3 stages
 Perimenopause: It starts  before menopause actually occurS, when the ovaries produce a less amount of Estrogen. It lasts up to menopause when ovaries actually stop producing eggs.
 Menopause – This time ovary stops producing eggs and menstruation cycle is ceased.
 Postmenopause- This is the phage after menopause when various symptoms can be noted. Due to low Estrogen women face different health risk.
Symptoms of menopause:
 Hot flush
 Night sweats
 Loss of libido
 Irregular periods
 Loss of libido
 Mood swings
 Fatigue
 Sleep disorder
 Memory loss
 Weight gain
 dizziness
Food to take care of menopausal syndromes
A. Milk and milk products: when there is low Estrogen the bone mass reduces osteoporosis is common among elderly women, so milk and milk product recommended as it is rich in calcium and potassium.
B. Water – The water should be more than 8 litres in a day , to prevent dehydration and dizziness and it help to maintain proper water balance in the body .
C. Lean meat– white meat especially lean meat like chicken legs and breast is more recommended than organ meat which is low in cholesterol.
D. Phytoestrogen – The foods which are rich in phytoestrogen should be provided, which mimic the activity of natural Oestrogen. Like soybean, tofu, flaxseeds.
E. PUFA & MUFA- The oil rich in poly unsaturated fatty and monounsaturated fatty acid should be there in the diet in the ration 3:4, Heart problem is more common this PUFA ,MUFA consumption can reduce the risk.
F. Dark green leafy vegetable – The dark green leafy vegetable are rich in iron and calcium, it can combat iron & calcium deficiency. spinach , kale , Brussels sprout , amaranth ( green , red)
G. High fibre diet- low oestrogen also enhances the risk of cancer, high fibres diet prevent carcinogenic cell formation. Brown rice, brown bread, oats, wheat grains , pulses , fruits.
H. Low sugar and starch diet – Simple sugar and starch can enhance body weight. Foods like parathas, chakli, sweets, vadas, and kachuris should be avoided.
I. No Caffeine-containing drink – energy drinks , aerated drinks , coffee should be avoided in the daily diet which may cause hot flush
J. No spicy food – Chemically stimulant foods like red Mirchi powder, capsicum , green, red Mirchi should be avoided because these trigger the menopausal symptoms
Wrong food trigger menopausal syndrome right food can reduce menopausal symptoms