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What food does menopausal woman eat to supplement estrogen?

What food does menopausal woman eat to supplement estrogen? What estrogen does menopause eat? Women gradually enter menopause after the age of 45. Due to ovarian dysfunction and transient hyperactivity of anterior pituitary, autonomic nerve dysfunction can be manifested as a series of mild or severe symptoms, such as menstrual disorder, paroxysmal hot flashes, flushing, sweating, insomnia, dizziness and headache, irritability or depression and paranoia. In severe cases, I am very painful, and the family and society feel the patient's emotional and behavioral changes, Affect interpersonal relationships and normal life.

What estrogen does menopause eat? Menopause is a starting point for women to obviously present the aging process physically and psychologically. It is a period of severe physiological and psychological changes in women's life. Therefore, in addition to maintaining a happy spirit and regular life, we should also pay attention to daily nutritious diet.

1. Control the intake of high fat and sugar.

Menopausal women are prone to obesity because endocrine changes occur during menopause, resulting in imbalance of feeding center. With the increase of age, the amount of activity decreases, and the consumption of heat energy in the body decreases, resulting in excess heat and obesity, which will lead to the disorder of glucose metabolism and induce obesity. Obesity can lead to abnormal glucose metabolism, promote the formation and development of atherosclerosis, and increase the incidence rate of cardiovascular diseases. So menopause must control diet, especially control the intake of high fat and carbohydrate.

2. Try to eat fish, shrimp and beans.

Proteins are related to the construction and repair of human tissues and the maintenance of immune function. However, it should be noted that land animal meat is usually accompanied by a lot of saturated fat, which makes you fat. Therefore, it is recommended to reduce land animal meat food, and low-fat dairy products, beans, fish and shrimp can be the main protein source.

3. Make sure your diet is rich in isoflavones and boron.

Low estrogen levels can cause discomfort, while isoflavones and boron can play the role of estrogen. Daily intake of 30-50 mg of isoflavones from plants (such as tofu and soybean milk) and boron rich foods such as apples, sweet pods and grapes can prevent the reduction of estrogen levels.

4. Eat more vegetables and coarse grains.

Many fiber rich vegetables, such as bean sprouts, radish, taro, seaweed, leafy vegetables, potatoes, cucumbers and green peppers, contribute to the secretion of digestive juice, increase gastrointestinal peristalsis and promote the excretion of cholesterol. In addition, onion and garlic have good lipid-lowering and food aid effects. Auricularia auricula and Lentinus edodes can replenish qi and strengthen the body, replenish qi and help food. And should eat foods rich in thiamine and niacin, such as cereals, brown rice and beans. Thiamine has a certain sedative effect. Niacin can dilate blood vessels and is beneficial to reducing blood pressure. How do menopausal women increase estrogen

5. Drink less coffee.

Studies have shown that caffeine can cause hot flashes because it dilates blood vessels.

6. Reduce salt intake.

Menopausal women may have edema and hypertension due to endocrine changes. Therefore, the daily salt intake should be controlled at 3 ~ 5g.

7. Increase calcium and iron intake.

Menopausal women have lower estrogen levels and lower bone tissue anabolism, so they are prone to osteoporosis and increase the incidence of fractures. In addition, women's daily intake of 1000 mg of calcium can reduce the diastolic blood pressure of blood pressure by about 6%. Calcium can also maintain the excitability of nerves and muscles. Therefore, menopausal women should often eat foods containing high calcium, and the calcium supply should not be less than 1000 mg per day.

What estrogen does menopause eat? Food supplement is troublesome and the effect is slow. Female friends with good conditions can take chaozhian to effectively improve menopausal symptoms.

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