Menopause is a normal aging process of a woman's body and a transitional period where her mental state gradually ages. Menopause in women often occurs between the ages of 40-50, but due to lack of understanding of menopause, many women enter menopause without realizing it. Let's take a look at the symptoms of menopause in women.
1. Menstrual disorders
During menopause, women often experience irregular menstrual cycles, with periods being delayed or occurring only every few months. The amount of menstrual flow also gradually decreases. When estrogen levels decrease to the point where they can no longer cause changes in the uterine lining, menstruation stops, which is called menopause.
2. Hot flashes and night sweats
Hot flashes and night sweats are major characteristics of menopause in women. Due to the decline in estrogen levels during menopause, the level of calcium in the blood also decreases. This can cause sudden feelings of heat, flushing of the face, sweating, dizziness, and palpitations, lasting for a few minutes or up to 15 minutes.
3. Back pain
Back pain is an early symptom of osteoporosis in menopausal women. It can cause pain in the lower back and limbs, and some women may also experience shoulder periarticular inflammation and cervical spondylosis.
4. Cardiovascular and lipid metabolism disorders
Menopause in women may lead to coronary heart disease and diabetes.
5. Neurological and psychological disorders
Some women may experience significant fluctuations in blood pressure, emotional instability, irritability, changes in personality, and memory decline during menopause.
Foods that delay menopause
1. Seaweed
Seaweeds like nori and kelp are rich in calcium and iron, which can give women a healthy complexion. The B vitamins and iodine in seaweed can also promote metabolism and help menopausal women relieve stress.
2. Soy and soy products
Soybeans, tofu, and soy milk are rich in isoflavones, also known as "plant-based female hormones." In addition to improving menopausal symptoms, they also have multiple benefits such as preventing osteoporosis and cardiovascular diseases.
3. Dairy products
Milk and yogurt are not only a good source of calcium but also contain tryptophan and B vitamins, which can help maintain the normal functioning of the nervous system and improve sleep quality in menopausal women.
4. Mushrooms
Mushrooms like shiitake, enoki, and black fungus can enhance immunity and have anti-cancer properties. Their high fiber and low-calorie characteristics can also help women maintain their ideal weight. Cooking with mushrooms can also enhance the flavor of dishes and reduce the intake of salt and seasonings for menopausal women.
5. Fruits
Cherries and apples, which are high in dietary fiber, can improve constipation caused by poor gastrointestinal motility in women. In addition, the vitamin C in fruits can provide antioxidants and help slow down the aging process.
Precautions for menopause in women
1. Limit fish and shellfish intake
Protein is important for tissue repair, immune function, and overall health. However, land-based animal meats often contain a lot of saturated fat, which can lead to weight gain. It is recommended to reduce the consumption of land-based animal meats and focus on low-fat dairy products, legumes, and fish and shellfish as the main sources of protein.
2. Control sugar intake
Menopausal women are prone to obesity due to hormonal changes, which can lead to an increased risk of cardiovascular diseases. Therefore, it is important to control the diet, especially the intake of high-fat and sugary foods.
3. Limit coffee consumption
Caffeine has been shown to cause hot flashes due to its vasodilating effects. Menopausal women should be cautious in consuming coffee and other caffeinated beverages.
4. Reduce salt intake
Due to changes in hormonal levels during menopause, women may experience edema and high blood pressure. Therefore, daily salt intake should be limited to 3-5 grams.
