Vitamins and minerals, for a summer without fatigue
To better deal with the side effects of summer combined with those of menopause, there are strategies. But for them to work it is necessary to follow the precautions with constancy and motivation. P.remain particular attention to proper nutrition is the first step.
The eating style of summer
A food style consisting mainly of raw and cooked vegetables, legumes, grains and fish or white meat it is essential to supply the body with all the nutrients that help it hydrate and nourish without weighing it down. Furthermore, it is always said but (almost) never done, it is necessary to drink at least 2 liters of water per daybetter not sparkling to limit abdominal swelling and avoid unpleasant effects such as the meteorism.
Vitamins and minerals in summer: which are they needed?
In case of a diet not very rich in fruit, vegetables and noble proteins, or if your blood tests reveal one deficiency of vitamins and trace elements, It is useful to incorporate specific vitamins and minerals into your daily routine.
Vitamins B2, B6 and B12 to regain energy
“Aging can lead, especially in women, to a decrease in the basal metabolic rate, which favors the increase of fat mass at the expense of lean mass”, explain the experts of the Medical Board of Meritene, the brand of Nestlé Health Science which deals with complete nutrition for the well-being of adults. «One of the first and most common symptoms is just one strong and general feeling of tiredness. An important help, therefore, can come from the integration in the diet of the correct micronutrients, such as vitamins B2 and B6indispensable for the metabolism of carbohydrates, proteins and fats, and vitamin B12, which favors the assimilation of fatty acids“.
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Magnesium, calcium and phosphorus for bone health, along with vitamin D
From the age of 50, when a process of deterioration of the micro-architecture of the bone tissue begins for women, leading to an increase in fragility, it is necessary to keep the bones protected and healthy. «To slow down this process it is important to integrate the supply of minerals such as calcium, magnesium and phosphorus which contribute to the maintenance of bone density. To facilitate the absorption then comes to the aid Vitamin Dnot only through integration into the diet but also through adequate exposure to sunlight », recommends the Professor Gian Marco Giorgetti.