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공지 | 제2의 사춘기라는 갱년기 극복에 좋은 음식은

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제2의 사춘기라는 갱년기 극복에 좋은 음식은

제2의 사춘기로 불리는 갱년기는 4~50대 여성의 난소가 점차 노화되면서 기능이 저하되고 배란 및 여성호르몬의 분비가 급격히 감소하는 것을 말한다. 생리가 멈추고 여성호르몬 결핍으로 질 건조증, 안면홍조, 발한, 골다공증, 불면증, 기억력장애, 우울증 등의 증상이 나타나게 되는 것.

특히 갱년기 증상은 여성뿐만 아니라 남성에게서도 나타나며, 최근에는 중년여성뿐만 아니라 20대 여성에게서도 조기 폐경이 나타나고 있어 심각성이 더해가고 있다. 그렇다면 이러한 갱년기 치료에 도움이 되는 음식에는 어떠한 것들이 있을까?

석류, 콩 칡뿌리는 갱년기에 좋은 대표 음식으로 꼽힌다. 식물성 에스트로겐이 다량 함유되어 있기 때문에 하루 1회 이상 꼭 섭취해 주는 게 좋다. 식물성 에스트로겐은 소화관 내에서 여성호르몬인 에스트로겐으로 전환되는 호르몬으로 갱년기 증상에 탁월한 효과를 보인다.

매번 섭취하기가 쉽지 않다면 매 끼 요리에 다양한 메뉴로 활용하거나 과일즙, 숙성칡즙 등 즙을 내서 규칙적으로 섭취하는 것이 좋다. 이 외에도 해바라기씨, 참깨, 땅콩, 호박, 브로콜리, 마늘 등도 도움이 된다.

붕소가 고함유된 식품도 꾸준히 먹어주자. 붕소를 하루 3mg씩 섭취할 경우 혈중 에스트로겐 농도가 현저히 증가한다. 붕소가 가장 많이 함유된 식품은 자두로 하루에 1개씩만 먹어도 에스트로겐 상승효과를 얻을 수 있으며, 딸기, 복숭아, 양배추, 사과, 아스파라거스, 샐러리, 무화과 등도 붕소가 많이 함유되어 있다.

비타민E가 함유된 식품도 갱년기를 돕는데 효과적이다. 비타민E는 황산화 효과가 있어 폐경기와 갱년기에 좋고 노화와 치매 예방에도 효과적이다. 비타민E가 많이 들어 있는 음식은 생선알과 고등어, 가다랑어, 꽁치, 참치, 장어 등으로 등푸른 생선에 많이 함유되어 있다.

또한, 하루에 1000~1500mg의 칼슘을 매일 섭취해야 한다. 하루에 섭취해야 하는 칼슘 분량은 우유 3잔(200ml) 또는 탈지우유 1컵, 마른멸치 작은 접시로 2접시, 치즈 2장 등이며, 고칼슘 식품을 하루에 2가지 이상 먹는 것이 효과적이다.

건강즙 전문 큰형네건강즙 장주섭 대표는 "갱년기 환자들은 기름진 음식, 카페인, 탄산음료, 술의 섭취를 되도록 절제해야 하며, 이러한 식이요법 외에도 규칙적인 운동과 다양한 취미활동을 통해 심신의 건강뿐만 아니라 신체의 건강도 되찾을 수 있다.

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