How to supplement estrogen during menopause? These recipes are to be remembered

As we all know, when women reach menopause, their estrogen levels will drop. This drop is the culprit for many uncomfortable symptoms. Therefore, one way to solve menopausal syndrome is to supplement estrogen. So what are the ways to supplement estrogen?

1. Eat more vegetables and whole grains

Many fiber-rich vegetables, such as bean sprouts, radishes, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers, etc., help the secretion of digestive juice, increase gastrointestinal motility, and promote the excretion of cholesterol.

In addition, onions and garlic have good lipid-lowering and digestive benefits. Fungus and shiitake mushrooms can replenish qi and strengthen the body, and aid digestion. And you should eat more foods rich in thiamine and niacin, such as whole grains, brown rice and legumes. Thiamine has a certain sedative effect, and niacin can dilate blood vessels, which is beneficial for lowering blood pressure.

2. Eat more iron-rich foods

Some women do not like to eat meat and fresh vegetables, but prefer candy and cakes. This picky eating habit results in insufficient iron intake, causing women to become irritable and angry. Therefore, it is recommended that women should eat some animal protein foods rich in iron in moderation, such as lean beef, pork, lamb, chicken, duck, fish and seafood, etc.

3. Eat more foods rich in calcium

Calcium has the effect of inhibiting the excitement of brain nerves. When there is not enough calcium in the brain, people will become emotionally unstable and easily agitated. Consuming foods rich in calcium can help people maintain a stable mood. Calcium can also strengthen teeth and bones and prevent osteoporosis. The main sources of calcium are milk, bone broth, various beans and bean products.

Soybeans contain isoflavones, a substance similar to estrogen. In addition to supplementing calcium, it can also make up for the deficiency of estrogen in women. It is recommended that women drink 500 ml of soy milk or eat more than 100 grams of soy products every day, which can have a good regulating effect on the endocrine system.

4. Eat more foods rich in vitamins

Studies have found that insufficient vitamin intake, especially a deficiency of vitamin B6 and vitamin B12, can easily lead to symptoms such as restlessness, headaches, irritability, and excitement. Properly supplementing a certain amount of vitamins in the diet can help women regulate their mental state. You can choose cereals such as whole wheat bread, oatmeal, and corn tortillas. Fruits and vegetables such as oranges, apples, strawberries, spinach, lettuce, broccoli, cabbage and tomatoes contain a lot of vitamins.

5. Eat more foods rich in isoflavones and boron

Menopausal women should ensure a rich intake of isoflavones and boron. Low levels of estrogen in the diet can cause discomfort, but isoflavones and boron can act like estrogen. Consuming 30-50 mg of isoflavones from plant sources (such as tofu and soy milk) daily and eating boron-rich foods such as apples, sweet peas and grapes can prevent estrogen levels from decreasing.