It is natural that women before the age of forty are in the period of immunity to many diseases, especially heart diseases, atherosclerosis and psychological changes, as they have a range of female hormonal shields like “estrogen” and “progesterone” that protect them from those changes. However, the female hormones start to decline after the age of forty, which requires women to care and maintain their own health, control their weight gain. It’s well-known that the precise choice of food – especially those foods and herbal supplements that compensates female hormonal deficiency – and regular exercise protect against these diseases.
- Eat vegetables and fruits every day. Take a large vegetable salad and a cooked vegetable dish. Eat fresh, sugar free or not sweetened juices.
- Eat a variety of whole grains such as whole wheat, brown rice, barley, oats and their products. Reduce white flour, white sugar and bread, pastries and desserts.
- Eat low-fat red meat, skinless chicken, fish and skimmed or low-fat dairy products. Eat a maximum of 200 grams of meat daily, and try to eat fatty sea fish such as salmon, sardines, herring and tuna at least twice a week.
- Eat beans that are rich in soluble and insoluble fiber such as kidney beans, lentils and white beans.
- Replace saturated fats in margarine, butter, sweets and fat meats with healthy fats in cold pressed vegetable oils (olives, sesame, flax), nuts, seeds and fatty fish. These fats contain omega-containing antioxidants that are good for blood pressure, digestive tract infections and support brain functions. Use 5-8 teaspoons of fat and oil daily for cooking and salads. Healthy cooking methods can be used without the addition of fat such as boiled, grilled, the use of the oven and the microwave.
- Avoid hydrogenated oils (vegetable ghee) and their products as much as possible as they are one of the most important causes of atherosclerosis.
- Limit the intake of high-calorie not healthy foods such as soft drinks, candies and sugars.
- Limit the intake of fatty and smoked meats, whole-fat dairy products and fried foods.
- Beware of excessive salt in pickles, smoked meat, old cheese and chips. Do not take more than 6 grams of salt a day (keep in mind that preserved foods may contain a high amount of salt).
Herbal and Dietary Supplements:
- Complementary vitamins, minerals and flavonoids: especially zinc, magnesium, vitamin A, B, C, E.
- Wheat germ rich in vitamin E, which helps to increase the vitality and activity, and pollen rich in essential amino acids, enzymes and vitamins.
- Natural energy supplements such as royal jelly and ginseng, which greatly help the body’s ability to exert and raise its resistance as well as supporting the immunity and the skin health.
- Psyllium Husks are one of the most important fiber supplements for the prevention of heart diseases, and stomach and colon cancer
- Sage: Reduces seizures and mood swings caused by hormone disorders.
- Dandelion and burdock: To support liver function and to purify blood from toxins.
- Liquorice: helps to replenish energy and regulate menstruation.
- Ginger: Provides a feeling of warmth and reduces menstrual pain and stomach tension.
- Mulberry leaves: rich in minerals that increase fertility and support pregnancy health.
- Saint John’s wort and Lavender: to reduce stress and anxiety and improve mental state.
The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.