When women enter menopause, the endocrine function of the ovaries will gradually decline, and estrogen levels will fluctuate and decline, which will cause a series of physical changes. Data show that women lose 1%~2% of bone mass every year during menopause, and if left untreated, the risk of osteoporosis will be greatly increased afterwards. At the same time, reduced estrogen levels may also affect blood lipid metabolism, increasing the incidence of cardiovascular disease. In addition, the basal metabolic rate of menopausal women decreases by an average of 5%~10%, which means that the body's ability to expend energy is weakened. If you still maintain your previous eating habits, it can easily lead to weight gain and fat accumulation. Therefore, in terms of dietary adjustment, it is not only necessary to supplement specific nutrients, but also to reasonably control energy intake.

Balance the four core nutrients

calcium

Guardian of bone health

Calcium is one of the most important nutrients for menopausal women. Decreased estrogen levels accelerate calcium loss, and adequate calcium intake can effectively slow down bone loss and prevent osteoporosis. Referring to the recommendations of the "Reference Intake of Dietary Nutrients for Chinese Residents", women over 50 years old should consume 1000~1200 mg of calcium per day. Dairy products are an ideal source of calcium, containing about 104 mg of calcium per 100 ml of milk, and drinking 300~500 ml of milk per day can meet about 50% of the daily calcium supplementation needs. In addition to milk, yogurt and cheese are also good choices. Women with lactose intolerance can choose low-lactose or lactose-free milk, or eat calcium-rich foods such as soy products, dark green vegetables, and nuts. For example, tofu contains about 164 mg of calcium per 100 grams and spinach (after blanching) about 66 mg per 100 grams.

Calcium absorption is inseparable from the help of vitamin D. Proper sun exposure promotes the synthesis of vitamin D in the skin. Menopausal women are advised to expose themselves to the sun for 15~30 minutes a day and avoid the bright light period at noon. If sufficient sun exposure cannot be guaranteed, the demand can also be met by supplementing vitamin D preparations, generally supplementing 400~800 IU per day.

Soy isoflavones

The power of phytoestrogens

Soy isoflavones are natural phytoestrogens, and their molecular structure is very similar to human estrogen. It can bind to estrogen receptors in the body and exert a bidirectional regulatory effect. When estrogen levels are low, it replenishes estrogen; When estrogen levels are high, it can act as an inhibitor. Studies have shown that consuming 50~100 mg of soy isoflavones per day can help relieve menopausal symptoms such as hot flashes and night sweats.

Soybeans and their products are the main sources of soy isoflavones, with about 128 mg of soy isoflavones per 100 grams of soybeans and about 27 mg of soy isoflavones per 100 grams of tofu. Common soy products such as soy milk, tofu, tofu skin, dried tofu, etc., can be eaten in moderation. However, it should be noted that although soy products are beneficial to menopausal women, they should not be eaten in excess, and it is appropriate to consume soybeans and their products equivalent to 50~100 grams of soybeans per day.

Dietary fiber

Gut Health & Weight Management Helper

The intestinal peristalsis function of menopausal women weakens with age, leading to constipation. Dietary fiber increases stool volume, promotes peristalsis, prevents and improves constipation. At the same time, dietary fiber has a strong feeling of satiety, which can reduce the intake of other high-energy foods and help control weight.

Dietary fiber is divided into two categories: soluble and insoluble. Soluble dietary fiber such as oat β-glucan can form a gel-like substance in the intestine, slow down the digestion and absorption of carbohydrates, and help stabilize postprandial blood sugar. Insoluble dietary fiber, such as cellulose in vegetables, mainly improves excretory function by increasing stool volume and promoting intestinal peristalsis. For example, oatmeal contains about 10.6 grams of dietary fiber per 100 grams, and apples (with skin) contain about 2.4 grams of dietary fiber per 100 grams. Menopausal women should consume 25~30 grams of dietary fiber per day.

Omega-3 fatty acids

Umbrella for cardiovascular health

Decreased estrogen levels can interfere with blood lipid metabolism, resulting in an increase in LDL cholesterol and a decrease in HDL cholesterol, thereby increasing the risk of cardiovascular disease. Omega-3 fatty acids have the effects of regulating blood lipids, anti-inflammatory, and reducing blood viscosity, which are very beneficial to cardiovascular health.

Omega-3 fatty acids mainly include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and deep-sea fish such as salmon, tuna, cod, etc. are high-quality sources. Salmon contains about 2.7 grams of omega-3 fatty acids per 100 grams. If you don't like to eat fish, you can also supplement it by eating foods rich in α-linolenic acid, such as flaxseeds, chia seeds, and walnuts. α-linolenic acid can be converted to EPA and DHA in the body, but the conversion efficiency is relatively low. Of course, fish oil preparations can also be supplemented under the guidance of a doctor.