Don't dare to do hormone therapy, and want to prevent menopausal syndrome, can only "eat tofu" desperately? Studies have found that vegetables and fruits are also good hormone replacement therapy. Eating 1 apple, citrus and other fruits and vegetables a day can relieve the common discomfort symptoms of menopause.
New study: healthy diet can be used for hormone replacement therapy (HRT)”. Apples are suggested to reduce menopausal symptoms, citrus fruits to prevent genitourinary problems, and most other vegetables, fruits, grains and nuts are also effective.
Apples are available in 4 seasons, so they are cheap and good for health.
“Apples can not only relieve menopausal symptoms, but also prevent cardiovascular diseases that menopausal women are most afraid of!” said Lin Minhua, director of the nutrition department of Yunlin Christian Hospital. One of the most popular and most commonly eaten fruits, and it is available all year round. Apple products are available in various forms such as fresh apples, juices, cider, juice concentrates, and purees, and many past epidemiological studies have supported regular consumption of apples to protect against chronic disease.
Data from human and animal studies confirm that eating more apples may positively affect lipid metabolism, weight management, vascular function, and inflammation. Menopausal women are the most deadly, especially cardiovascular disease. Small study published in the Journal of Nutrition and Dietetics showing eating 75 grams of dried apples (about two medium-sized apples, made with no extra sugar) per day orDried plums, can significantly reduce atherosclerotic cholesterol levels within 3 months.
Apples protect against a variety of chronic diseases, certain cancers
and many medical research papers have linked apple consumption to the prevention of chronic diseases, such as cardiovascular disease, certain cancers, and a reduced risk of diabetes. Apples are convenient and easy to carry, and the right size is suitable for fruit after meals or as a snack between meals, so she also encourages everyone to eat more apples.
This study published by the North American Menopause Association is mainly based on "menopausal symptoms". Lin Minhua said that in the past, everyone only knew that "soy isoflavones have estrogen-like effects", so in order to prevent the symptoms of menopause, many women eat tofu and drink soy milk, but in fact, not only soy isoflavones can improve menopausal symptoms, many Vegetables, fruits and stone fruits are also helpful.
Apple fragrance can help sleep
Lin Minhua said that the smell of apple makes people feel good because it contains an aromatic ingredient, of which 92% is alcohol, which has a strong sedative effect on nerves and can help you fall asleep. Relieve irritability. Foods such as whole grains, nuts, sweet potatoes, tomatoes, green peppers, and eggplants cannot replace hormone therapy, but they can still promote blood circulation, improve the frequency of facial flushing, reduce depression, emotional restlessness, fatigue and other symptoms.
These tasty fruits and vegetables contain different phytoestrogens
and 11 other foods thought to help relieve menopausal symptoms:
1. Flaxseed lignans: have phytoestrogenic effects and help reduce the risk of breast cancer.
2. Soybeans and edamame: rich in isoflavones.
3. Dried fruits such as dried apricots, dates and plums: Dried fruits with the highest phytoestrogen content.
4. Sesame: Regular consumption of sesame seeds can increase the activity of estrogen in postmenopausal women.
5. Garlic: May help reduce bone loss associated with estrogen deficiency.
6. Peaches: rich in various nutrients and lignans.
7. Berries: strawberries, cranberries and raspberries are rich in phytoestrogens.
8. Wheat bran: rich in phytoestrogens and fiber.
9. Tofu: rich in isoflavones.
10. Cruciferous vegetables: rich in lignans and coumarin, which have estrogen-like effects.
11. Tempeh: Vegetarian meat substitute made from fermented soybeans, rich in isoflavones.
◎ Image source/Provided by Dazhi Image/shutterstock
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