Lai no tā visa izvairītos, organisms pietiekamā daudzumā jānodrošina ar kalciju, magniju, folijskābi, B grupas vitamīniem, turklāt gan pirms, gan pēc menopauzes.
Kaulu masas zudumu palīdzēs novērst D vitamīns, kas skeletam piešķir stiprību un stabilitāti, kā arī atvieglo kalcija uzsūkšanos.
Vēl viena ar kalciju saistīta nianse – biopiedevu, kas to satur, ir ļoti daudz, taču svarīgi, lai organisms to viegli uzsūktu. Šo procesu veicina B un C vitamīns. Tāpēc, vēloties sasniegt maksimālu efektu kaulu sistēmas funkciju uzlabošanā, nepieciešams lietot nevis vienkārši kalciju, bet kompleksā ar šiem vitamīniem.
Ne mazāk svarīgs menopauzes periodā ir magnijs. Ja tā nepietiek, papildus lietotais kalcijs nogulsnēsies nevis kaulos, bet kaut kur citur, piemēram, uz artēriju sieniņām. Turklāt pārtikas piedevas, kas satur magniju, samazina straujo garastāvokļa maiņu biežumu, palīdz pieveikt migrēnu un rauga sēnīšu infekcijas.
Pēc 40 gadu vecuma palielinās vajadzība arī pēc E vitamīna. Tā deficītu var novērst ar pārtikas piedevām, kas satur linsēklu, sojas un zivju eļļu. Parasti linsēklu un zivju eļļu sievietes pieņem, bet pret soju izturas rezervēti. Taču vispārzināms, ka Āzijas valstīs, kur sojas produkti regulāri tiek lietoti uzturā, menopauze sievietēm iestājas daudz vēlāk nekā rietumu puslodes pārstāvēm, turklāt viņām arī nav tik izteiktu klimaksa simptomu.
Japānā, kur soju lieto visvairāk pasaulē, sievietes praktiski nezina, ko nozīmē karstuma viļņi, jo šādas sajūtas viņām ir svešas. Vēl viena nianse – Āzijas valstīs dzīvojošajām sievietēm piena dziedzeru vēzis sastopams daudzkārt retāk nekā daudzās rietumvalstīs, kur sojas produktu lietošana ir zemāka.
Pats bagātākais fitoestrogēnu avots ir ceptas sojas pupas, sojas piens, biezpiens. Protams, arī soja nav nekāda burvju nūjiņa, taču, iekļauta ēdienkartē, tā labvēlīgi ietekmē sievietes veselību.
Bez soju saturošajām pārtikas piedevām ir vēl vairāki augu valsts izcelsmes fitoestrogēni. Paši populārākie ir sarkanais āboliņš, lucerna, lakrica. Konstatēts, ka katrs no šiem ārstniecības augiem ne tikai mazina menopauzes simptomus, bet arī aktīvi palīdz sirds-asinsvadu sistēmai.
Vieglāk pārvarēt menopauzi palīdz arī preparāti, kas satur alus raugu. Šajā periodā ieteicami ārstniecības augi, kam piemīt nomierinoša iedarbība, piemēram, tīruma kosa un lakrica. Ar gadiem sievietēm pazeminās virsnieru dziedzeru funkcijas, bet, piemēram, lakrica ir spējīga tās atjaunot.
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