Knowing what to eat during menopause is very important, as food helps to decrease menopausal symptoms, such as hot flashes, anxiety and nervousness or insomnia, improving the woman's well-being.
Healthy eating at menopause should include foods such as:
- Foods rich in phytoestrogens, such as soy and soy-based foods, yams, lentils, chickpeas, peanuts, bean and soybean alfalfa sprouts, flax seeds, rye bran, whole wheat, barley, sesame seeds and pumpkin seed; Fresh vegetables, vegetables and fruits, especially citrus fruits; Foods rich in vitamin A, which are orange; Dark green leaves, like broccoli and spinach; Foods rich in omega 3, such as fish, chia seeds and nuts; Calcium-rich foods: Sesame seeds, turnip; Eggs (2 to 3 per week); Cereals: rice, potatoes, wholegrain pasta; Olive oil.
See also: What to eat to fight common menopause insomnia.
Menopause Diet
The menopause diet should contain less calorie foods and foods rich in calcium to strengthen bones and good sources of protein for muscle maintenance. Therefore, it is recommended that women give preference to these foods and choose one of them to eat at each meal. For example:
- Breakfast: 1 glass of orange juice and 1 bread drizzled with olive oil; Lunch: 1 boiled egg, 1 cooked yam and dark green and orange vegetables and vegetables; Snack: 1 cup of soy yogurt with chia seeds; Dinner: 1 grilled steak, fresh salad and brown rice.
The important thing is that the woman is aware that the hormonal changes typical of menopause do not represent a disease, but hormone replacement therapy can be useful to reduce the symptoms and discomfort of this phase.
See more tips in the following video:
Supplements in menopause
The use of nutritional supplements during menopause is of great help in maintaining a woman's health. Some examples are:
- Vitamin E: Helps fight hot flashes, vaginal dryness, breast tenderness and contributes to the health of the skin and nails; Calcium: About 1.2 g of calcium per day is useful for strong bones; Magnesium: Helps to decrease the risk of heart disease and lower blood pressure; Vitamin C: Helps to strengthen the immune system and when present in cosmetic products it is useful to ensure the beauty and hydration of the skin.
It is important to clarify that if you take a calcium supplement you should also take the magnesium supplement to ensure the absorption of both, but any supplement should only be taken under medical advice. Know when menopausal women should take calcium supplements.
