There is an inevitable time in a woman's life journey when they will usher in a major physical and psychological change – menopause.
It is a mystical and universal experience that marks the gradual diminishing of fertility and the metamorphosis of the body and mind during this transitional period.
1. What is menopause?
Menopause is a natural stage in a woman's life cycle, and it usually occurs between the ages of 45 and 60.
As the name suggests, this stage is a key turning point in a woman's life, often accompanied by various physiological and hormonal changes.
This journey is not simply a physical transition, but a comprehensive process that affects women's mental, social, and lifestyle aspects. During this journey, women not only face physical challenges, but may also feel various pressures from inside and outside.
With the fluctuation of hormone levels and the end of menstruation, the ovaries stop releasing eggs, and estrogen and progesterone levels decrease, leading to physiological and psychological changes in women.
This is likely to lead to a range of quality-of-life symptoms such as hot flashes, night sweating, mood swings, and as estrogen levels decrease, bone density decreases, making it easy to cause fractures and osteoarthritis.
In addition, estrogen has a protective effect on cardiovascular health, and decreased levels can easily lead to an increased risk of cardiovascular diseases such as dyslipidemia and hypertension.
Therefore, appropriate dietary modifications are especially important for menopausal women, as they can help alleviate these symptoms and the resulting range of health problems.
2. Progesterone: the conductor of female menopause
Progesterone is an important hormone in the female body, mainly produced by the luteal cells of the ovaries and, in small amounts, by the adrenal glands. Progesterone plays an important role in a woman's reproductive system and overall physical health.
(1) Progesterone production
Progesterone production has different main pathways at different stages of a woman's cycle.
During a woman's menstrual cycle, when the egg is ovulated, the follicle that remains in the ovaries forms a structure called the corpus luteum.
This corpus luteum begins to produce progesterone, a progesterone.
The main production time of progesterone is usually between the 14th and 28th day after ovulation, which is the luteal phase of the menstrual cycle.
During pregnancy, progesterone is produced by the luteal cells of the placenta and ovaries, and its levels rise to support pregnancy.
(2) The role of progesterone
(1) Maintain the endometrium: Progesterone plays a key role in a woman's menstrual cycle, and one of its main functions is to maintain the stability of the endometrium. In the absence of implantation of a fertilized egg, the concentration of progesterone decreases, a process that causes the shedding of the endometrial layer and initiates the menstrual cycle.
(2) Support pregnancy: If the fertilized egg implants, the production of progesterone will continue, maintaining the healthy state of the endometrium, thus providing a suitable environment for the embryo. In addition, progesterone helps prevent uterine contractions, which prevents early miscarriage.
(3) Regulate estrogen: Progesterone and estrogen (such as estradiol) work together to coordinate the menstrual cycle. After ovulation, progesterone levels rise, and interactions with estrogen help balance the menstrual cycle.
(4) Effect on the mammary gland: Progesterone has a certain effect on the mammary gland tissue, promoting its proliferation and development, and preparing it for breastfeeding.
(5) The role in menopause
During menopause, progesterone production decreases due to a gradual decline in ovarian function, which can lead to erratic hormone levels. Progesterone deficiency may exacerbate menopausal symptoms such as hot flashes, mood swings, and insomnia.
As a result, several medical studies and treatments have explored progesterone replacement therapy to help alleviate these symptoms.
3. Alkaline food and hormone regulation
Although there are many mechanisms in the human body to regulate acid-base balance, alkaline foods also help to balance the acid-base balance in the body, neutralize acidic substances, provide natural buffers, regulate the immune system, slow down chronic inflammation, and comprehensively alleviate the uncomfortable symptoms of menopause.
Below I will introduce the three types of alkaline foods and the recommended ways to eat them for your reference.
(1) Dark green vegetables --- natural mineral reservoir
Dark green leafy vegetables such as spinach, kale, and kale are rich in minerals, vitamins, and fiber, which help maintain pH balance. The alkaline nature of these vegetables helps neutralize acids in the body, providing rich nutrients that support bone health, cardiovascular health, and the maintenance of good metabolic function in menopausal women.
Serving Tips:
1. Eat raw: Add dark green leafy vegetables to salads to maximize the retention of nutrients in them.
2. Steaming or sautéing: Gently steaming or sautéing these vegetables to ensure that they remain nutritious and easy to digest during cooking.
3. Add to soups or stews: Add these vegetables to soups or stews for added flavor and minerality.
(2) Fruits --- liquid form of vitamin C
Fruits, especially lemons and grapefruits, have a positive effect on pH balance and health, although they are metabolized into acids in the body, they have an alkaline reaction after ingestion. They are rich in vitamin C and natural acids, which help to promote the production of alkaline ketones and play a balancing role in maintaining the body's acid-base balance. In addition, these fruits also provide antioxidants that benefit the health of the immune system.
Serving Tips:
1. Squeeze lemon juice: Add lemon juice to warm water to make a glass of lemonade and drink it on an empty stomach in the morning to promote the production of alkaline ketones.
2. Make a lemon salad dressing: Mix lemon juice with olive oil to make a sauce that can be used to flavor salads or vegetables.
3. Freshly squeezed grapefruit juice: Make fresh grapefruit juice that can be used as a healthy breakfast drink or condiment.
(c) Nuts and seeds--- healthy fats, vegetable proteins
Nuts and seeds, such as almonds and flaxseeds, are rich in alkaline minerals such as magnesium, calcium, and iron. These foods help maintain bone health and cardiovascular function. At the same time, they also provide healthy fats and dietary fiber, which have a positive effect on regulating cholesterol levels, promoting satiety, and stabilizing blood sugar levels.
Serving Tips:
1. Eat them raw: Eat nuts raw as a snack to provide healthy fats, proteins, and minerals.
2. Add to yogurt or cereals: Sprinkle nuts and seeds like almonds, flaxseeds, and more in yogurt, cereal, or smoothies for added nutritional value.
3. Make nut butter: Make almond butter or flaxseed butter, which can be spread on bread or used as a sauce to add texture and flavor.
It is worth mentioning that while increasing the intake of alkaline foods may be beneficial for some people, it is also important to maintain a balanced and varied diet.
During menopause, women are advised to maintain a balanced diet that includes enough vegetables, fruits, whole grains, protein, and healthy fats, while cutting back on excessive processed foods and sugar.
It is best to seek the advice of a doctor or professional dietitian before making any dietary changes.
conclusion
As more research and understanding of menopause in women continues, we expect to be able to shed more light on the specific effects of pH balance, progesterone, and alkaline foods on menopausal health.
Future research could further emphasize individualized diet and lifestyle modifications to better support women through menopause and improve quality of life, while gaining insight into the actual effects of progesterone replacement therapy and alkaline foods on menopausal symptoms.
We expect that these efforts will provide menopausal women with more comprehensive and effective health management strategies so that they can meet this physiological stage and lead healthy, fulfilling lives.