Menopause It causes many hormonal changes within a woman’s body that can lead to excessive weight gain around her midsections. But there are some dos and don’ts when it comes to a diet that Dr. Clare Spencer from My Menopause Center saying Express.es women should be aware.
It revealed that there are certain foods that help manage the long-term health consequences of menopause that can also have a big impact on weight loss.
What foods should women eat?
It’s no secret that eating more protein is good for you. weightlossas it can help reduce cravings for unhealthy foods and “bad” carbohydrates.
“Changes in blood sugar can trigger hot flashes and mood swings, such as anxiety,” Dr. Spencer revealed.
“Eating foods that are low on the glycemic index, such as foods that contain whole grains, such as porridge, lentils, vegetables, sweet potatoes, most fruits, can help avoid this.”
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He went on to explain that eating a Mediterranean-style diet can reduce the risk of heart disease, since the diet is rich in fruits and vegetables, oily fish such as sardines, and whole grains, with modest amounts of meat and low-fat dairy. .
And to help reduce the risk of osteoporosis, women need a diet rich in calcium and vitamin D, in addition to B vitamins, vitamins C, E and K, and various minerals.
Dr Spencer added: “These vitamins and minerals are found in the foods that make up a healthy, balanced diet.”
But he made it clear that calcium-rich foods don’t just mean dairy. Other calcium-rich foods include green leafy vegetables, almonds, nuts, legumes, sardines, and fortified foods such as cereals, to which extra calcium has been added.
“Vitamin D helps the body absorb calcium, and foods rich in vitamin D include oily fish, eggs, and fortified bread and cereals,” he said.
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Caffeine and alcohol can also disrupt blood sugar levels, with the latter known to cause cravings for unhealthy foods.
“It goes without saying that avoiding or reducing alcohol consumption can have a positive effect on how you feel,” he said.
“Avoid foods with low nutritional value, make sure that if you need fewer calories, those calories contain as much nutritional content as possible.
“Working with a dietitian or nutritionist can help you figure this out!”
Dr. Spencer also warned that while tasty and spicy food can trigger hot flashes and sweats.
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