They say nowadays that the forties are the better twenties!
In fact, this is the time when the woman becomes a real one – confident in herself and in what she wants, strong, knowing, passed through the storms of life and withstanding…
About 10 years before cessation of the menstrual cycle the first resembling the menopause hormonal fluctuations begin to sneak into the female organism. The period is called pre-menopausal and occurs when the ovaries begin to produce less female sex hormones – estrogen and progesterone. In menopause the organism starts to produce minimum amount of reproductive hormones and ovulation no longer happens – i.e. ova are not released and menstruation stops. It is believed that the menopause has occurred when menstruation is completely absent for a period of one year. In these periods of woman’s life the signs of hormonal imbalance are often observed, namely: hot flushes, night sweats, insomnia, mood swings and vaginal dryness.
After the age of 40 with the gradual reduction of the female sex hormones activity, the male sex hormones prevail and 3-4 kg are gained unnoticeably, distributed typically in the “male’s” parts – the abdominal region and waist, or the so called android obesity occurs. If immediate measures are not taken, these kilograms are doubled very fast which additionally slows down metabolism and worsens the condition – it creates a risk of high blood pressure, heart attacks and strokes.
Chocolate, cakes and pastries are much more easily converted into fat due to the hormonal changes, so their consumption is better to be minimized. The advice not to omit breakfast in this age is extremely valuable –the whole nutritional regimen is recommended to change in such a way that the burden to be on the first meal. Fats are burnt most easily in the morning and they provide the necessary energy for work. Lunch should be halved, as it should not be at all a croissant, waffle, pretzels or other carbohydrates. Dinner is good to be light. Two middle supporting courses with apple, carrot or another fruit are recommended. It is very important to learn to eat less, in every 2-4 hours which will keep metabolism fast enough and will not allow accumulation of fats. The daily menu should not exceed about 1600 kcal.
The formula is 90g protein, 50g fat, 200g carbohydrates and 40g fibers.
Calcium is extremely important after the age of 40. 1000 mg daily are compulsory for prophylaxis of osteoporosis and diseases of joints and spine. To obtain it, we can add cabbage except milk and cheese. Calcium from the food, however, is difficult to absorb and after the age of 40 the stomach produces less of the necessary acids. In order to improve its absorption, it is good to add vitamin D which is present in fish, caviar and partly in the egg’s yolk. It boosts immunity, prevents from breast and colon cancer and is good for the hearing.
Tomatoes are extremely valuable, especially if lightly cooked, because of their richness in the red pigment lycopene –this anti-oxidant is very important for the challenges between 40 and 50 years of age. It protects against breast and cervical cancer, and cardiovascular diseases as well.
Two walnuts or 30g a day are perfect because their fatty acid composition is similar to that of fish and they lower cholesterol. Apart from fruits and vegetables, the necessary fibers may be obtained with oat and barley flakes, wholegrain bread and bran.
Foods containing phytoestrogens (plant estrogens) may relieve the premenopausal symptoms. Soy isoflavones, for example, reduce the risk of cardiovascular diseases which are responsible for mortality among postmenopausal women.
You can relieve insomnia and mild depression, which are characteristic for this period, by obtaining tryptophan – it is found in nuts, poultry and milk.
Each age has its challenges, both in women and men, take them with a smile. Take care, allow yourselves to be real and be in love.
And now I give you a sample nutritional regimen exactly for this phase of your life.
Give your body a balanced and light nutrition. Exercise and meditate, in order to touch what is bigger than human. Get enough sleep and remember that the care today is a care for the next five years too.
tea or coffee
200ml yoghurt with a handful of small berry fruits (blueberries, strawberries, raspberries, blackberries, goji-berry) and 3-4 tablespoons oatmeal
Lunch and dinner:
Salad of fresh vegetables + 1 hard-boiled egg + 6Tbs. boiled brown rice
All this is poured with a light sauce: yoghurt + mustard+1tsp olive oil
A cup of ayran
1 kiwi with 2 walnuts
1 glass of kefir (probiotic lactic acid drink)
1 glass of kombucha tea (probiotic tea)
Grilled fish fillet by choice, sliced cabbage
Talking about alcohol – red wine is believed to be very good for the heart, but still try to limit it to one glass in the evening. If you stick to white wine, dilute it with a little carbonated water, thus you will reduce its caloric value.
Keep in mind also the fact that wine may cause hot flushes.
You can read the article in the current issue of “GoBio” magazine.