The phytostrogen They are biologically active connections that naturally occur in plants. It has been shown that when the plants they contain are taken, they are able to exert certain healthy effects on people.
The fact That intake of phytostrogen has an organic effect was discovered in 1940Then it was observed that food based on rich food phytostrogen affected animals fertility. Then, around the 80s, it was confirmed that they could also have effects on people.
They have currently identifiedor different types of phyto -rogens according to their structure: isoflavones, cummestranos and lignans.
All these Phyto -rogues have shown that they can join.
Fyto -Strogens to face the menopause
Did you know that food can become a powerful ally to relieve the symptoms of menopause and improve the quality of life? And did you know that Fyto -Strogens can be a great help to limit the stupid stuffed?
Vanesa León, dietician nutritionist from El Granneo, has developed a series of general guidelines with which women can do that face menopause in a healthier and more balanced way, based on aids to reduce the most common symptoms Such as suffocation, inflammation, humor changes and weight control.
Through these practical and effective nutritional tips, women can see their wells improved and enjoy this phase of life with greater vitality and trust.
Mood and stifling
The Sophocals are one of the most common and annoying symptoms of the menopauseBut there are foods that they can relieve naturally.
“The Fyto -strogens, natural compounds present in plants that imitate the effect of estrogen in the body are found in foods such as soybeans and their derivatives (Tempeh, miso, tofu, edamame …), linen seeds, chickpeas, alfalfa or broccoli sprouts. Including them in the usual food can relieve the intensity of the hot flashes and improve hormonal typing certificates, “says Vanesa.
To improve the moodIt is important to include food rich in tryptophan, magnesium and vitamin B6, because they prefer the production of serotonin (lucky hormone) and melatonin (sleeping hormone). “Blue fish, banana, pineapple, nuts, green vegetables, pure cocoa, etc. They contribute to the synthesis of these substances that regulate emotions and improve the quality of sleep,” says El Grnero Nutritionist.
Provide surplus weight
He Weight control and inflammation are other common concerns during menopause, However, small changes in the diet can treat them effectively.
Vanesa León notes that «The key is to eat consciously: slowly chew, enjoy every bite and choose fiber -rich foods such as fruit, vegetables, legumes and seedsBecause they improve the intestinal transit and give a sense of saturation, which facilitates weight control ».
In addition, It is important to include anti -inflammatory and antioxidant feeding agents, such as the rich at Omega 3 (blue fish, nuts, linen and chia seeds), Omega 9 (olive oil, avocado), red fruits and herbs such as turmeric and ginger, which reduce inflammation.
Food Decalogue
Decaloge in the stage of the menopause:
- Focus More in the quality of food than in quantity.
- To dare To try healthy new food.
- Retrieve For food such as varied, satisfactory and sustainable possible.
- Consume More food of vegetable origin than of animal origin.
- Prioritize Fresh, natural and ecological food, and reduces the consumption of defendants and additives.
- Excercise Moderation in food intake, without resorting to severe calorie restrictions.
- Keep A good level of hydration and physical activity.
- Exponse Moderate to the sun.
- Control Stress and make sure you rest well.
- It promotes A healthy and positive environment that also feeds you.
And also …
- Seed: Consume between 15 and 30 g of seeds such as linen (source of omega 3 vegetables), Chia (rich in fiber), sesame (mineral contribution) or hemp (with essential amino acids).
- Legumes: Consume 3-4 times a week. Record new options such as Red Lentil or Azukis as well as soybeans and its derivatives.
- Vegetable proteins: Choose foods such as tofu, structured soy and food yeast.
- Whole grains: It is important to record other varieties, such as Sarracene wheat, integral oatmeal, quinoa or amaranth.