Some women "for forty-five" somehow do not feel like a "berry again." Why? It's simple: the body is being reconstructed, and the woman is not yet ready for perestroika. She continues to live in the same regime as before, she eats the same foods - hence the problem. A diet at this age is simply necessary. No, that does not mean you have to starve! God forbid! Just need to eat properly, following a rational hygienic regime. What does the right diet for women over 45 years include? Read and follow the advice of specialists.
What is a rational hygiene regimen?
This regulation of their diet: the inclusion in the daily diet of vegetables, fruits and vitamin complexes to eliminate the natural deficit of vitamins. In doing so, do not forget about the effect of vitamin A (antihistamine properties and acceleration of cell nutrition), vitamin C (effect on immunity, metabolism), vitamin E (improvement of cerebral circulation).
You should eat more buckwheat and oatmeal porridge (suppliers of vitamin B), baked potatoes (contains potassium, necessary for rhythmic work of the heart). To this end, also good dried apricots, raisins, figs. Use more lactic products (cottage cheese, special kefir). They contain invaluable calcium, which is so lacking in the body after 45 years. It is because of its lack (washout), associated with age, the bones become brittle. This phenomenon is called osteoporosis. The incidence of osteoporosis even in developed countries is 25-40%, with a predominance among women of the white race. By the age of 70, 40% of women in the world have one fracture due to osteoporosis. The frequency of bone fractures in women aged 50-54 years increases by 4-7 times compared with men of the same age! The deficit of sex hormones also affects the bone tissue. Unfortunately, calcium from food is not well absorbed at this age, therefore it is possible to use various preparations containing calcium.
Do not forget to include seafood in the daily diet: there is a lot of iodine in the sea cabbage, and the optimal amount of calcium and phosphorus in the mackerel.
In the diet should participate different types of meat, it is better in boiled form, it helps to maintain your own proteins and do not get better. From fats preference is given to vegetable oil, but it's better to start frying on creamy, adding vegetable. By the way, from fried foods should be gradually abandoned. The same applies to spicy dishes (including sharp sorts of cheese), spices, spices, sauces. Salad is better to fill with a small amount of citric acid instead of salt and vinegar.
For some women, probably, it will be especially pleasant to hear that it is useful to eat a piece of fat twice a week, because it contains arachidonic acid, which is indispensable for the prevention of atherosclerosis. But fat should not be fried or boiled.
Avoid chocolate, baking, sugar. Replace sugar with honey, jam. Honey is best not to stir in tea, but to wash down it, taking it on your tongue. So it is quickly absorbed into the blood and better absorbed. Do not use imported sugar substitutes: our body is not genetically adapted to them.
Do not get carried away with coffee, gradually switch to black and green tea: it perfectly normalizes the tone of blood vessels and therefore regulates blood pressure. Drink fruit and vegetable juices.
Teach yourself to eat coarse bread, better with bran. At first it will be difficult to refuse baking, but in time you will get used.
The general hygiene regime includes daily walks in the fresh air (remember that "nature does not have bad weather"), physical education, gymnastics, aerobics at least at home (dance with your youth), this will help relieve muscle tension. Perfect for these purposes is a massage.
Take care of water procedures. At home, every morning and evening become a shower, adjusting the pressure of water and temperature. Calms usually very warm water. A soft shower and a massage nozzle are good for these purposes. If you prefer to take a bath, add water to the herbs, sea salt, balms, which are now on sale. And do all these procedures not on a case-by-case basis, but on a regular basis.
At night you can take a light sleeping pills, tincture of valerian, motherwort, valocordin. Tinctures of herbs can be allowed to drink also during the day. Follow the instructions of the cardiologist: he may prescribe funds that normalize the rhythm and heart activity. In exceptional stressful situations, you can drink a glass of good red wine for the night, a glass of cognac, but if you have alcohol contraindicated due to hypertension or liver disease, it is better to drink warm milk from silver dishes for the night, you can with honey.