- 1. Achieve and maintain the ideal weight
- 2. Do physical activity
- 3. Avoid sweets and fats
- 4. Increase fiber consumption
- 5. Eat more soy
During menopause it is common for blood glucose levels to be more difficult to control, but the strategies remain the same as before menopause to control diabetes, but now with more importance in the rigor and regularity in doing light exercises such as walking that besides maintaining weight helps to control hormonal changes typical of menopause.
In addition to controlling diabetes, these precautions must also be taken to prevent the onset of this disease, as women in menopause are at greater risk of having diabetes, especially those who are overweight.
The 5 steps for women to keep their blood glucose under control and find well-being during this stage of life are:
1. Achieve and maintain the ideal weight
Controlling weight is essential because excess fat worsens diabetes and also increases the chances of healthy women developing this disease after menopause. Thus, regular physical activity and care should be taken with food, to control blood glucose and prevent weight gain.
2. Do physical activity
Physical activity should be done regularly at least 3 times a week, through exercises that increase metabolism and burn calories, such as walking, running, swimming and water aerobics. Physical exercise is important because it helps to lower blood glucose and reduce weight, two essential measures to better control diabetes.
3. Avoid sweets and fats
You should avoid using sugar, butter, margarine, oils, bacon, sausage, sausage and frozen frozen food, such as pizza, lasagna, hamburgers and nuggets.
During menopause it is even more important to avoid sweets and fats, because with the change in hormones and advancing age, women have greater difficulty in controlling blood glucose and greater chance of having cardiovascular diseases.
4. Increase fiber consumption
To increase the consumption of fiber, whole foods such as rice, pasta and wheat flour should be preferred, the consumption of seeds such as flaxseed, chia and sesame should be increased, eating unpeeled fruits and prefer raw vegetables.
It is important to increase the consumption of fiber because it will decrease the absorption of sugars from fats in the intestine and accelerate intestinal transit.
5. Eat more soy
It is important to increase your consumption of soy because this grain is rich in isoflavones, which act as a natural replacement for hormones that decrease during menopause.
Thus, soy helps to decrease menopausal symptoms, such as hot flashes, insomnia and nervousness, and improves the control and prevention of diabetes, osteoporosis, breast cancer and cardiovascular diseases. In addition to natural food, soy lecithin can also be found in capsules, and can be used during menopause.
Understand the changes in the body that happen during menopause and the treatments indicated to better pass through this phase of life.
