Dietary Tips for Menopause

A balanced diet is essential to maintain a healthy body. Good nutrition ensures that our bodies function properly. It helps us maintain our health by providing our bodies with the energy needed to operate our organs, while nourishing and strengthening our immune system. This protects us from viruses, bacteria and other external parasites. 

In the case of menopause, some symptoms can be reduced through diet. 

Hot flashes are one of the most common symptoms in women. To reduce their frequency and intensity, it is advisable to avoid alcohol, coffee, as well as very hot or spicy foods, as they can trigger these hot flashes. In addition, according to a scientific study, soy would be a promising food to alleviate this symptom. In this study, the consumption of soy, and more specifically of isoflavone extract (30-80 mg/day), reduced hot flashes by 21 to 34%. In addition, the consumption of concentrated sugars (cakes, ice cream, biscuits, honey, powdered sugar) would increase the blood glucose level, which would cause hot flashes, irritability, lack of concentration, as well as a depressed mood. Limiting these products could therefore help reduce these symptoms. 

Then let's talk about osteoporosis , cardiovascular diseases and weight gain . These conditions can be avoided by a balanced diet, regular physical activity and stopping smoking. 

For osteoporosis a diet rich in calcium is essential (dairy products necessarily), it must be associated with vitamin D so that it is fixed on the bones. Vitamin D is found mainly in exposure to the sun as well as oily fish. 

A balanced diet is based on an abundant consumption of fruits and vegetables, as well as quality proteins, favoring fish, white meat and eggs. It is recommended to use mainly olive oil and rapeseed oil, and to ensure good hydration. It is important to eat everything, but in balanced quantities. It is also necessary to limit cold cuts, red meats, industrial products and dishes in sauce, often rich in salt, fat and sugar. Avoid snacking and reduce alcohol consumption. 

As for weight gain , a woman gains on average 2 to 2.5 kg during the transition phase to menopause (3 years). The weight is mainly concentrated in the abdominal region, which could lead to metabolic abnormalities that would lead to cardiovascular risks . 

Furthermore, for women in the perimenopause or menopause phase it is important to consume fiber (30g / day). Fiber regulates blood sugar (glucose levels in the blood) and appetite. Protein is also important for the same reasons. 

Sleep disturbance is also one of the main symptoms of menopause. To try to improve it, a good diet of omega-3 as well as quickly absorbed carbohydrates can help. It is also important to limit caffeine, alcohol as well as meals rich in fat which could harm the quality of sleep. 

Finally, it happens that during menopause women have dry skin due to the drop in estrogen. In order to improve the quality of the skin it is important to hydrate well (30ml / kg), this takes into account water, tea, soup broth, herbal tea, juice, milk, as well as coffee. However, it would be necessary to limit the consumption of coffee and tea to one cup per day in view of the discomfort they create during menopause. A good intake of fruits and vegetables is also recommended because in addition to being powerful antioxidants they contain between 85 and 95% water. 

Depending on your symptoms, you can therefore apply the related advice. However, it will always be important to have a balanced diet in order to give your body the best possible weapons to stay healthy and get through the different phases of life. 

Taking care of your diet means taking care of your health!