Menopausal women will see a dramatic boost in stamina if they drink a glass of ‘this juice’

Due to hormonal changes, postmenopausal women struggle to build muscle strength and improve their physical fitness compared to pre-menopausal women or men of the same age. Recently, research has shown that drinking beetroot juice before exercise helps postmenopausal women improve their physical fitness and muscle strength.

 

A research team at Indiana University's Bloomington School of Public Health analyzed postmenopausal women for eight weeks. Participants exercised for 60 to 70 minutes three times a week under expert supervision. The workout consisted of a 10 to 15-minute warm-up, 25 to 30 minutes of strength training, and 25 to 30 minutes of functional movements, such as squats and stepping on a platform. Half of the participants consumed 140 mL of nitrate-rich beetroot juice two to three hours prior to exercise. The research team measured the participants' blood pressure, oxygen saturation, and nitric oxide fraction.

After finishing their exercise, participants sat and rested for 15 minutes, then performed a 6-minute walking test to evaluate their exercise capacity. As a result, the group that drank beetroot juice increased their exercise distance by 40 meters, while the control group increased it by 8 meters. Changes in heart rate were also observed for each group. After the walking test, the heart rate of the group that drank beetroot juice decreased by 10 beats per minute, whereas the control group decreased by 1 beat per minute. Maintaining a heart rate within an appropriate range strengthens the heart muscle, thereby reducing the burden on the cardiovascular system and decreasing the stress response.

 

The research team analyzed that the nitrates abundant in beetroots improved athletic performance. Nitrates are stored in skeletal muscles and convert into nitric oxide during physical activity, which dilates blood vessels. When blood vessels dilate and blood circulation improves due to exercise, nutrients such as oxygen are smoothly supplied to each tissue. In a study conducted by a research team at the University of Exeter in the UK on healthy adult men, the increase in muscle strength was also pronounced in those who consumed beet juice before exercise.

 

The health benefits of beets do not stop there. Betalain, the natural pigment responsible for their purple color, has powerful antioxidant and anti-inflammatory effects. In addition, they are rich in fiber, Vitamin B, and Vitamin C.

 

However, this study has a limitation in that it could not determine the optimal dosage of nitrates to maximize athletic performance. The research team plans to calculate the precise required amount through future research.

 

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The beet color is also very pretty.

I thought it was a pomegranate,

It seems beets are good for menopausal women.