Healthy recipes for menopause

Prioritizing the stabilization of estrogen fluctuations, maintaining the rate of bone loss, regulating neuro-emotional sensitivity, and then making adjustments based on your own symptoms and physical examination results are much more effective than following the trend and buying a lot of health care products or copying other people's recipes.

The first thing many people think of when they reach menopause is to supplement soy isoflavones and drink soy milk every day. This matter is actually quite controversial. In the field of nutrition, it is usually recommended that people without contraindications consume 30-50 mg of soy isoflavones every day, which is about the same amount as a cup of 200ml self-ground soy milk and small pieces of marinated tofu. It can indeed relieve mild hot flashes and night sweats. Many people who have tried it said that their faces do not feel as if they are being roasted during the attack. However, the clinical consensus of gynecological endocrinology is also very clear: if you have detected breast nodules of type 3 or more and uterine fibroids larger than 3cm, do not take soy isoflavone supplements. It is okay to eat soy products as normal, and there is no need to drink more soy milk every time.

Don't tell me, I helped 52-year-old Aunt Zhang in the community adjust her diet before. She had typical hot flashes, seven or eight times a day, and woke up four or five times a night to wipe her sweat. There was no sign of hormone-related nodule hyperplasia in the physical examination, so I asked her to drink ten After several years of hot black tea, I replaced it with warm lily and soybean milk, adding a small portion of cold bean curd for lunch, and avoiding spicy hot pot or heavy barbecue for dinner. After trying for half a month, she came to me and said that the number of hot flashes had dropped to two or three times a day, and she was finally able to sleep through the night. But another 49-year-old Aunt Li couldn't do it at all. Her physical examination showed that she had type 3 breast nodules and was also accompanied by bone loss. Her legs hurt after walking even two steps, and they would break out after just one step. So the soy milk in her diet was replaced with high-calcium low-fat milk, and she had a small spoonful of it every morning. Stir-fried black sesame seeds, lean beef twice a week at noon, each time a piece as big as the palm of your hand, and half a box of sugar-free yogurt with three or four prunes in the afternoon. I persisted for three months and went for a review. My bone density has not dropped anymore, and the number of quarrels with my wife has been reduced by half.

Another common pitfall is that as soon as you reach menopause, you take supplements of animal-derived estrogen indiscriminately, and move boxes of royal jelly, snow clam, and placenta to your home. There is indeed a saying in traditional health care that this kind of food "replenishes qi and blood and relieves hot flashes". I have also seen an aunt eat half a cup of snow clam every week, and her hot flashes are indeed relieved a lot. However, mainstream Western medicine generally does not recommend using this kind of food, especially for people with a history of hormone-related diseases. The risk of inducing disease far outweighs the benefits. If you really want to try something new, it is best to ask the doctor in charge with your recent physical examination report. Don't just eat it blindly if your neighbors say it is useful.

You don’t need to be as rigorous as an experiment when cooking. Just add less salt. Don’t exceed 5g of salt per day. Otherwise, you will easily retain water and sodium during menopause. If you eat salty food the day before, your face will be swollen like a steamed bun the next day, which makes you upset when you look in the mirror. Don’t eat boiled vegetables just for fear of gaining weight. I once met an aunt who was afraid of gaining weight after menopause. She ate boiled vegetables for half a year. As a result, she was diagnosed with osteoporosis and anemia in half a year. She was so tired after going to the supermarket that she had to sit down and rest for a long time, which was not worth the gain. If you are afraid of getting fat, replace half of the polished rice and white flour with whole grains. When steaming the rice, grab a handful of brown rice or quinoa and throw it in. This will increase your blood sugar slowly and still make you full, so you won't feel hungry at mealtime and want to nibble on snacks.

If you always feel irritable and can't fall asleep tossing and turning in bed, just eat more foods rich in B vitamins, such as oatmeal, spinach, and occasionally animal liver. Don't order milk tea cakes if you are craving for it in the afternoon. That thing will raise your sugar quickly and cause you to feel inexplicably anxious half an hour after eating. Instead, replace it with a handful of plain walnuts, almonds, or half a sweet and sour pomegranate. You can bite it to relieve boredom and supplement vitamins. It is much more useful than drinking sweet water.

In fact, to put it bluntly, menopause is a normal physiological stage. There is no need to make eating a KPI. If you want to eat sweet and sour pork ribs today, you can eat two pieces. If you want to drink iced milk tea tomorrow, you can also take a few sips. There is no need to feel guilty because you have eaten something that "does not meet health standards." After all, the purpose of adjusting our diet is to live a more comfortable life, not to put a shackles on ourselves. If you are happy eating and your physical examination indicators are normal, then this is the most suitable healthy diet for you.