Menopause: How do you maintain a "young" silhouette?
Menopause causes many physical and psychological disorders. The body undergoes major changes due in part to decreased production of sex hormones. However, there are some tricks that can ease the discomforts caused by menopause.
During menopause, there is a decrease in the production of estrogen, which directly affects the rate of collagen and elastin, which are responsible for the elasticity and color of the skin. The decrease in estrogen in menopause also accelerates skin dryness and skin aging. Water is your best ally to keep your
body and skin hydrated. Our bodies lose water daily through urine, sweat, faeces, and breathing. To compensate for this loss, it is recommended to drink about 2 liters of fluid per day. In addition, water consumption promotes the elimination of wastes related to digestion and other metabolic processes.
Vitamins B, Vitamin D, Omega 3 and Omega 6 for radiant skin
The B-complex vitamins promote collagen and elastin synthesis. By consuming more of the foods that contain them, you will help maintain your skin tone and elasticity. The best food sources of vitamin B are brewer's yeast, whole grains, nuts, dried or green vegetables, fruits, and dairy products. According
to Health Canada, women age 50 and older should increase their vitamin D intake by 400 IU per day. This vitamin helps prevent and slow the progression of osteoporosis, a disease that weakens bones. They are mainly found in fish such as salmon, tuna or herring. Omega 3 and 6 reduce water loss in cells, allowing the skin to maintain its hydration.
Prioritize a healthy diet
Menopause is usually accompanied by weight gain. Weight gain is beneficial if it is less than 10 pounds as it helps in regulating female hormones. However, be careful not to exceed this limit as there may be adverse health effects. To prevent excessive weight gain, it is suggested to consume smaller portions during meals and to include snacks (eg apples, carrots, nuts) during break times to compensate for
snacking on fatty and/or sugary products. You should also ensure that you include 21 grams of dietary fiber and protein in your diet each day. Fiber regulates the level of glucose (= sugar) in the blood and reduces by up to 25% the level of ghrelin, a hormone secreted by the stomach that stimulates appetite. Proteins help stabilize blood sugar and increase satiety.
Move over!
In order to reduce weight gain and keep your heart and joints healthy, daily physical activity is recommended. You have several options: just find the sport that suits you. Yoga, for example, is an excellent activity that allows you to relax while improving posture and flexibility. Swimming is also a good option as it requires cardiovascular capabilities without causing joint trauma. The advent of good weather also helps to walk. It is not necessary to exercise extreme to save a large expenditure of energy. You can simply indulge in an activity that allows you to move smoothly.
Menopause type list
To put these good eating habits into practice and have fun while taking care of your health, here is a standard list that has been validated by nutritionists.
morning
"Helsinki"
orange breakfast,
Whole grain cereal, skimmed milk,
flaxseed
midday
meatloaf
Orange mashed carrots
Bread (whole grain)
Yogurt and berries
Afternoon snack
With milk and biscuits
evening
Salmon with shallots
Steamed bulgur
cheese
Ginger Fruit Salad
