The menstrual cycle, pregnancy and menopause depend on estrogen and progesterone, two hormones. During these periods, changes occur in the body
and certain mood alterations. A proper diet can help reduce symptoms. It points:
FOOD IN EACH STAGE: INCLUDES IN YOUR DIET
During the pregnancy, and under the supervision of your gynecologist, include in your diet products rich in vitamins A and C, such as fruits and vegetables; in proteins, such as eggs and lean meats and great calcium intake. During the premenstrual and menstrual period, It increases the consumption of carbohydrates of slow absorption such as rice and pasta, to reduce anxiety, protein, to avoid fatigue, and iron, to prevent anemia. During menopause, It includes foods with unsaturated fats, to avoid cardiovascular diseases, and high in calcium, for osteoporosis.
Hormonal changes favor fluid retention. Drink 2 l of water a day and drink little salt and caffeine.
OBJECTIVE: AVOID RISKS
During menopause, the risk of cardiovascular disease increases. To reduce the danger of suffering them, it reduces the consumption of saturated fats (meat and derivatives) and increases the consumption of unsaturated ones present in olive oil, margarine and blue fish.Related content Healthy dishes made with olive oil
THE BODY REQUESTS YOU
During the premenstrual period there is a sharp drop in estrogen. To balance your hormones, increase the consumption of legumes.
Thanks to its magnesium content, they will help you fight irritation, its proteins, cope with fatigue, and its richness in fiber, it will be very useful to fight constipation.Related content 6 DELICIOUS DISHES OF VEGETABLES
In pregnancy you must have enough folic acid. You will find it in green leafy vegetables and citrus fruits.
CALCIUM: TAKE CARE OF YOUR BONES
It is a mineral responsible for the formation and maintenance of bones, it is essential for the transmission of nerve impulses and necessary for blood clotting processes. Milk, cheeses, sardines, almonds or nuts will help you have adequate calcium levels.
Menstruation. The calcium balance during this stage helps to make the pains less intense.
Pregnancy. Fundamental for the good development of the baby and to reduce the risk of hypertension and preeclampsia.
Menopause. In this phase there is a significant loss of bone density and a deterioration of bone quality.
LEMON PISTACHO BIZCOCHO
Pistachio helps reduce anemia levels, so common in pregnant women and in women with heavy menstruation. Include it in your diet with recipes like this.Lemon Pistachio Sponge Cake
Beat 225 g of butter, 225 g of sugar and 2 knives. of lemon zest. Add 4 eggs and add 225 g of flour. Divide the mixture into two bowls. One of them, mix it with a mass of 60 g of pistachios, and the other, with 1 knife. of milk and 2 lemon zest. Fill the mold in layers. Bake at 180º C for 45 min. Garnish with pistachios and a mixture of icing sugar and 2 knives. of lemon juice