Cold sweating at night? Hot flashes? Mood changes?
Insomnia? Loss of hair and libido? And your memory is weak?
Stop everything! Menopause can wreak havoc on many women's daily lives, but here's the good news: you can make it better! In this video, I will reveal five very important foods for those who are suffering from menopause or are already in menopause—all based on science and with several excellent studies.
In addition, I will tell you the triggers that can worsen symptoms (many women make mistakes here), and at the end, I will show you simple and effective habits to give you all the weapons you need to face menopause in the best possible way, recovering your quality of life! But first, a question: Are you climacteric or menopausal? What part of Brazil or the world are you from?
Write below. Let's go! What are the five foods that can transform your health and well-being, reducing the terrible symptoms of menopause?
FOOD NUMBER 5—BEET What can this simple and underrated vegetable help you with during menopause? Look, in many ways! If you don't know, menopause brings a lot of problems.
It increases your blood pressure, your glucose, and your cholesterol. Look at your blood tests. You can see exactly when your estrogen levels started to drop because your numbers started to rise.
And your blood pressure, which has always been low, is now 130/90, 140/90, 150/90. Is it the device that is broken? No.
That's how it is. And do you know what happens when you combine all these risk factors? Boom!
Heart attack and stroke. Women are twice as likely to die from a heart attack than from breast cancer. And you're worried about your mammogram.
Not that you shouldn't worry! Yes, you should. But always pay more attention to the side where you are most at risk.
And the risk for menopausal women is heart disease! But what if I told you that a simple glass of beetroot juice could be the key to improving your cardiovascular health? That's right!
A randomized, double-blind study at Penn State showed that beetroot juice can significantly improve blood vessel function and promote heart health in postmenopausal women. And in a short time. In seven days, I already had results.
Beetroot is rich in natural nitrates, which stimulate the production of nitric oxide in the body. This causes your blood vessels to dilate, improving circulation and oxygenation of your brain and muscles. Result?
It will lower your blood pressure, it will lower your bad cholesterol (LDL), and it will improve your mood and increase your energy to face the day! Think of a vegetable you should already be eating every day! And if you are pre-diabetic or diabetic, can you eat beetroot?
There are studies showing that beets can regulate your body's blood glucose levels and reduce complications such as retinopathy, kidney disease, neuropathy, and diabetic foot. Not to mention improving physical performance. It is one of the athletes’ secrets to improving performance.
Nitrates increase the function of mitochondria, responsible for providing energy to cells. So not only will you be more willing to exercise, but your muscles will also become more efficient, helping you run, cycle, or swim for longer. And one thing you don't know: beets are rich in antioxidants like betalain, which can make your skin more hydrated, lips redder, prevent acne, improve the health of your hair, and reduce inflammation in the body.
This can help relieve joint pain and discomfort, further improving your quality of life. And look, this is just the first food for menopause. Write it down.
. . there are four more.
And each one treats a specific menopause problem. . .
Stay until the end. Let's move on to the next one. .
. FOOD NUMBER 4—FLAXSEED Did you know that a simple tablespoon of flaxseed a day can transform your health during menopause? Yes, that's right!
Did you know that up to 80% of women experience uncomfortable symptoms during menopause, such as hot flashes, mood changes, and weight gain? If you feel this, you are in the statistics! But believe me, flaxseed can be your ally!
Flaxseed is rich in lignans, compounds that mimic estrogen in the body. Women who consume flaxseed regularly can experience a reduction of up to 50% in hot flashes! A small study compared flaxseed with hormone replacement therapy (HRT) in menopausal women and concluded that 40 g of flaxseed worked as well as hormone replacement therapy to alleviate mild menopausal symptoms (including hot flashes, mood changes, and vaginal dryness).
And there's more! Flaxseed is an excellent source of omega-3, which has anti-inflammatory properties. This can help reduce joint pain and, together with beetroot, improve cardiovascular health.
Ah, flaxseed is one of the vegetables that lower blood pressure the most. And research shows that regularly consuming foods rich in omega-3s (flaxseed is one of them) can reduce the risk of heart disease by up to 30%! Not to mention that flaxseed is rich in fiber, which will help prevent constipation and also aid in weight loss.
Because menopausal women accumulate belly fat, and the fiber present in flaxseed can reduce appetite by up to 30%, helping with weight loss! But be careful: it's not enough to just consume flaxseed; you have to do it the right way to enjoy all the benefits! You have to grind your flaxseed.
It can be in the blender, it can be in the mixer, or in the coffee grinder. Because if you eat the whole seed, it can pass straight through your digestive tract without being absorbed—you won't get the benefits. There is not much nutritional difference between golden flaxseed and brown flaxseed.
The biggest difference is the price. The golden one can be twice the price of the brown one. For value for money, the brown one is more interesting.
Now, the third food—Wheat Germ! With menopause, women begin to lose their hair and memory. Or did you not feel any of this?
Is your hair as full as before? And is. .
. The brain also sharp? Did you know there is a natural secret to fighting hair loss, improving memory, and promoting anti-aging in post-menopause?
Write it down! That secret is wheat germ! Yes, this superfood is a true fountain of youth.
And best of all, it's cheap! I'll explain better. During menopause, many women face hair loss, and you know this can be devastating.
A man losing hair is bad enough, but it's kind of expected. For the woman, it is desperate. But wheat germ could be the solution.
It is very rich in spermidine—maybe you've never heard of it—spermidine is a substance that plays a crucial role in regulating cell growth. The name is kind of ugly because whoever discovered this was looking at his semen under a microscope. Studies show that spermidine supplementation can significantly reduce hair loss, promoting stronger, healthier hair.
And do you know where else there is spermidine? It's not in the semen; it's in the wheat germ! Imagine being able to run your fingers through your hair again without worry!
Spermidine levels reduce greatly with age, especially after menopause. And it's not just the hair that benefits; memory, too! Research indicates that the consumption of spermidine-rich foods is associated with significant cognitive improvements.
People with mild dementia who consumed bread enriched with wheat germ showed notable improvements in brain function. Want to keep your mind sharp? But the benefits of wheat germ go further.
Spermidine is a potent activator of autophagy, which is the cellular cleaning process. This is essential for keeping your immune system strong and fighting the signs of aging. By consuming wheat germ, you can restore these levels and promote younger, healthier skin.
And one more interesting fact: Italian researchers discovered that people who live over 90 years old manage to maintain high levels of spermidine. So wheat germ can also help you live longer and live better, having a positive impact on vital organs such as the heart, kidneys, and liver. Look, when I read this, I decided to stop and buy wheat germ.
Two spoons of wheat germ will help restore your spermidine levels. And if you look into spermidine supplements, you will be surprised. They package wheat germ and inflate the price.
A tiny bottle of spermidine costs more than 350 reais for 30 days—60 capsules, two times a day. One kilogram of wheat germ costs 34 reais. The second recommendation is a tea that can help with menopause symptoms: blackberry leaf tea.
If your biggest problem is those hot flashes or night sweats—which can even wet your bed linen—and you can't use hormone replacement therapy because you've had thrombosis or cancer or you avoid the risks, what should you do? An interesting thing is to drink blackberry leaf tea. Rich in flavonoids and tannins, this powerful tea not only relieves menopause symptoms but also offers a series of other benefits for your health.
Phenolic compounds can balance estrogen levels in the body, which translates into fewer hot flashes, less insomnia, and a significant improvement in your well-being. Furthermore, tannins can help control blood pressure, prevent diabetes, and strengthen the immune system. Research in mice has shown that supplementing with cranberry leaves or flaxseed can have beneficial results similar to synthetic estrogen.
These studies demonstrated reductions in weight gain, cholesterol, and triglyceride levels, as well as less bone loss. But you may ask me: How do you prepare the tea? It's simple and fast!
Just boil 200 ml of water, add a teaspoon of fresh or dried blackberry leaves, cover the pan, and let it rest for 5 minutes. Strain and drink up to 3 cups a day. You will feel the result.
First, eat more fennel. If you don't know what fennel is, in some places, they call it finocchio. Recent studies confirm that fennel is safe and effective for relieving menopause symptoms.
As I already said, menopause can cause a lot of unpleasant symptoms—like hot flashes, mood swings, insomnia, anxiety, and even depression. Do you experience any of these symptoms? Are there women who try everything, but nothing seems to work or has many side effects?
The good news is that fennel may be the natural solution you've been looking for! Recent research published in the journal Menopause shows that fennel has phytoestrogens that help manage menopause symptoms without causing adverse effects. In a clinical study of 90 women, those who took fennel capsules twice daily for 8 weeks reported a significant reduction in menopausal symptoms, while the placebo group saw no improvement.
But you don't need to buy the capsules; you can make a wonderful fennel salad. Imagine living this phase of life with more peace of mind, less discomfort, and a smile on your face. Don't let menopause steal your quality of life.
Try these 5 natural foods I mentioned and feel the difference! But calm down; don't leave yet. I'll give you a bonus for getting this far.
There are some triggers in your diet that can worsen menopause symptoms. Do you know what they are? There are 3: 1.
Caffeine: Reducing intake can help with sleep and reduce those heart palpitations that many women complain about during menopause. If you like coffee, either switch to decaf or avoid it after 2 PM. 2.
Spicy Foods: I know what you're thinking—you like spicy foods. But they do make night sweats and hot flushes worse. Avoiding that extra spice could be the key to calmer nights.
Swap for herbs like basil, rosemary, or spices like turmeric, cinnamon, and ginger—no, neither cinnamon nor ginger increases blood pressure. 3. Alcohol: Excess can worsen hot flashes, mood changes, and make weight loss difficult, and can worsen your sleep waves, leaving you irritable the next day.
Try to reduce or avoid it. And what else can you do to feel better during climacteric or menopause? Here are 5 tips: 5.
Exercise Regularly. Any activity. .
. Counts – walking, cycling, dancing. Choose what you like and be able to maintain over time.
Exercise increases cerebral circulation, provides more oxygen to the brain, and prevents dementia by increasing BDNF levels (which helps in the growth of neurons). Not to mention that it benefits cardiovascular and bone health, improves sleep, and enhances mood. 4.
Eat Right In addition to everything I said, increase fruits and vegetables and whole grains that promote satiety, weight control, and improve digestion. Foods rich in calcium, such as milk and dairy products and vegetables like broccoli and kale, are essential for strengthening the bones. And of course, avoid processed foods, which can set you off.
3. Take Time for Yourself Take care! Menopause can be challenging, and stress can make symptoms worse.
Have support groups and talk to your friends and family. 2. Keep Your Check-Up Up to Date Check blood pressure, glucose, cholesterol, and triglyceride levels.
I will repeat, cardiovascular diseases are the main cause of death among women. Not only should you consult your gynecologist, but also your cardiologist. 1.
Don't Forget to Hydrate Drnking plenty of water regulates your body temperature and can reduce night sweats. Remember, small changes can bring big results. I hope you liked the video.
Like and share it so more women know how to avoid symptoms. And what will be the next video you watch? If you haven't watched my video about menopause symptoms, watch it!
And if you want to know more about the health benefits of bay leaf tea, watch it! My name is André Wambier, cardiologist, and this is cardiodf. com.
br. Remember to subscribe. Until the next video, thank you very much!
