Diet in menopause: what to eat and what to avoid

A woman’s life is also studded with events of a physiological nature, such as menopause, which require some attention. And just like for other equally important periods – for example pregnancy – you need to take into account changes that our body makes.

In the case of menopause, there are hormonal and metabolic modifications to be taken into consideration to live this phase of female life in serenity. In fact, these are changes that affect, for example, the ideal weight, which tends to increase due to one reduced metabolism and work and physical activity in general, but also on the levels of cholesterol, blood sugar and triglycerides in the blood.

Therefore, to preserve one’s health it is good to consider more the role than constant physical activity and one healthy nutrition they can have on psychophysical well-being.

With the help of the Doctor Laura Giori, Nutritionist Biologist, let’s discover some tips to set an ideal diet during menopause.

What is the menopausal diet?

«Menopause is the beginning of one new stage of life during which women must continue to commit themselves to their health. A healthy and correct diet is an indispensable help to better cope with i hormonal and metabolic changes maintaining maximum serenity. For example, it helps you keep your weight under control, avoid depression and moodiness caused by metabolic changes and imbalances. But also to counter the cardiovascular risks associated with being overweight, prevent osteoporosis due to the progressive bone loss for estrogen deficiency.

The good news is that even a number of typical menopausal ailments such as fatigue, sleep disturbances, hot flashesfrequent headaches, mood swings, anxiety, increased blood pressure, blood cholesterol, triglyceride and blood sugar levels may be fought at the table»Explains the doctor.

Specifically, osteoporosis weakens the bones making them more fragile and more prone to fractures in the event of falls or trauma. It is possible to counteract this pathology by adequately exposing oneself to the sun to favor theintake of vitamin D, or alternatively, by consuming foods rich in this precious vitamin.

Foods to prefer

«It is always good to choose fburp and seasonal vegetables varying the color, whole grains, legumes, blue fish, white meats, low-fat cheeses, extra virgin olive oil, dried fruit and oil seeds. There are also micronutrients present in some foods that can act on some symptoms typical of menopause such as:

• the manganese (against hot flashes) present in whole grains, peas, sunflower seeds;
• the selenium (useful for skin and hair) contained within chia seeds, broccoli, onions, nuts;
• there C vitamin and theOmega 3 (improve circulation). Vitamin C is present in peppers, kiwi, cabbage, while blue fish is rich in Omega 3;
• there vitamin A and the Vitamin E (against skin aging). Pumpkin, carrots, peppers, apricots contain vitamin A, while spinach, peas, avocado and almonds boast a high content of vitamin E », continues Dr. Giori.

These are foods rich in nutrients that are essential for the proper functioning of each system of our body. Dried fruit is not only tasty, but it is ideal as a healthy and tasty snack. More protects the heart and provides vitamins, Omega 3 and mineral salts.

Foods to avoid

“Better limit or avoid altogether refined cereals, over-processed foods (for example pre-fried frozen foods), smoked and salted foods (such as sausages), refined sugars and sweets (especially packaged), foods rich in saturated and hydrogenated fats, salt, carbonated and sugary drinks and alcohol ” , adds the expert.

There are always a lot of temptations when you go shopping, because supermarket shelves are also full of prepackaged and above all greedy foods. Also, it can happen that in moments of stress or boredom we want something good that somehow “consoles” us. There are no major repercussions if we are dealing with sporadic events, on the contrary it is good to keep the situation under control.

Useful tips

«Here is a Decalogue with useful tips to experience menopause well:

1. Don’t skip meals and favor them light and balanced. Take the right time to eat and chew slowly.
2. If possible, consume whole foods, fresh and seasonal foods, 5 portions of fruit and vegetables per day.
3. Limit foods of animal origin (especially red meats and cured meats), prefer the proteins of vegetable origin.
4. Limit smoking, alcohol, sugar and sweets. If you are particularly craving for sweetness, opt for a small dose of dark chocolate every now and then (72% minimum).
5. To prefer simple and healthy cooking methods, such as steamed or baked.
6. Make sure the right intake of micronutrients such as: calcium, selenium, zinc, magnesium, manganese, Vitamins B, Vitamin D, Vitamin A, Vitamin K, Vitamin C and Vitamin E.
7. Drink a lot of water, at least 1.5-2L per day.
8. Maintain a normal body weight.
9. Exercise. For example brisk walking allows you to carry out moderate physical activity. To benefit, it is sufficient to walk briskly for 30 minutes at least 3 times a week.
10. To transgress is lawful, but in moderation! », Concludes the expert.

In general, therefore, what we bring to the table influences our health in every phase of our life, as well as during menopause.

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