Diet during menopause is important to alleviate symptoms and ensure women’s physical and emotional well-being, and it is recommended to increase the consumption of foods rich in phytoestrogens, vitamin C, E, D, calcium and omega-3, for example, such as This is the case with dried fruits, cereals, skimmed milk, white cheese and chickpeas, for example.
It is important that the diet during menopause is guided by a nutritionist, as this will indicate the best foods to alleviate the symptoms of menopause and to reduce the risk of osteoporosis, changes in metabolism and cardiovascular diseases.
In addition to the menopause diet, it is important that women practice physical activity regularly, as this can reduce the risk of the consequences of menopause.
During menopause, it is recommended that women include some important nutrients in their diet to prevent the emergence of health problems related to this period, such as:
1. Phytoestrogens
Phytoestrogens can be found in some foods such as soy, nuts, oilseeds and cereals, and their composition is very similar to women’s estrogens and, therefore, the consumption of this type of food could help alleviate menopause symptoms such as night sweats, irritability and hot flashes, as they regulate estrogen levels in the body.
Where to find: flax seeds, soybeans, sesame seeds, humus, garlic, alfalfa, pistachios, sunflower seeds, plums and almonds. Check out a complete list and other benefits of foods with phytoestrogens.
2. Vitamin C
Consuming vitamin C helps to strengthen the immune system, in addition to having benefits for the skin, as this vitamin facilitates healing and allows the absorption of collagen in the body, which is a protein that guarantees the structure, firmness and elasticity of the skin.
Where to find: kiwi, moring, orange, pepper, papaya, guava, melon, tangerine.
3. Vitamin E
Vitamin E helps to improve skin health, preventing premature aging and the appearance of wrinkles and also maintaining the integrity of hair fibers, promoting hydration.
Furthermore, due to its antioxidant action it helps increase the body’s defenses, as well as taking care of heart health and preventing the emergence of neurological diseases, such as Alzheimer’s.
Where to find: sunflower seeds, peanuts, Brazil nuts, walnuts, mango, seafood, avocado and olive oil.
4. Omega 3
Foods rich in omega 3 have antioxidant and anti-inflammatory properties, being excellent for combating diseases such as arthritis, for example. Furthermore, it also promotes heart health, as it helps reduce “bad” cholesterol, LDL, and increase “good” cholesterol, HDL, in addition to regulating blood clotting and improving blood pressure.
Where to find: tuna, salmon, flax seeds and oil, sardines and walnuts.
Check out other benefits of omega 3 in the video below:
5. Calcium and vitamin D
Calcium and vitamin D are essential nutrients for the health of teeth and bones, preventing the development of osteopenia or osteoporosis, which are common diseases to occur during and after menopause due to the decrease in estrogen.
Where to find: skimmed milk, natural yogurt, white or low-fat cheese, almonds, basil, watercress, flax seeds and broccoli. In the case of vitamin D, some foods are salmon, yogurt, sardines and oysters.
6. Fibras
Fiber is important not only for regulating intestinal transit and avoiding problems such as constipation, but also for preventing an increase in cholesterol, controlling blood sugar levels and promoting a feeling of satiety, promoting weight loss.
Where to find: fruits, vegetables, pumpkin, oats, wheat bran, beans, chickpeas, lentils, nuts, rice, pasta and whole grain bread.
It is important to mention that oats, in addition to containing fiber, contain phytomelatonin, which promotes a good night’s sleep, being a food mainly recommended for those with insomnia.
7. Tryptophan
During menopause, it is normal to have changes in mood, sadness or anxiety, which is why foods rich in tryptophan are also an excellent option when you have these symptoms.
Tryptophan is an essential amino acid that is not synthesized by the body and that participates in the production of serotonin, melatonin and niacin, helping to improve mood and increasing the feeling of well-being.
Where to find: banana, broccoli, walnuts, chestnuts, almonds.
See the following video for other tryptophan-rich food options to improve your mood:
Foods that should be avoided
Knowing the foods that should not be consumed during menopause is also important to avoid its symptoms and prevent the accumulation of fat in the abdomen, which is common during this period. Therefore, it is recommended to avoid:
- Very seasoned meals;
- Excessive red meat;
- Alcoholic beverages;
- sausages;
- Fried food;
- Canned;
- Ready-made sauces;
- Fast food;
- Industrialized foods in general.
In addition, dairy products and dairy products must be skimmed and it is recommended to reduce the consumption of coffee or excessively caffeinated drinks, such as hot chocolate or black tea, as they interfere with calcium absorption and have a stimulating effect, which can make it difficult for women to sleep. who have insomnia.
Menu for menopause
The following table provides a 3-day menu option that can help alleviate symptoms related to menopause:
The quantities included in the menu may vary according to age, gender, physical activity and whether or not you have any associated illness, so the ideal is to seek out a nutritionist so that a complete assessment can be carried out and an appropriate nutritional plan can be drawn up. the necessities.
