What to eat during menopause

Menopause can be a stressful time for many people. This is because, just like in PMS, hormones are unregulated, generating various discomforts. Weight gain, hot flashes, anxiety, tiredness, muscle pain and mood changes are some of the symptoms of menopause, which is the last menstruation before menopause. Furthermore, these symptoms can be part of the entire menopause period, but some foods can help alleviate them. Therefore, we made a list of what to eat during menopause.

With hormonal changes, the consumption of some nutrients becomes even more essential to balance the body. This is because the body starts to produce a smaller amount of estrogen. This also weakens the bones, which is why calcium consumption should increase. Sometimes, hormone replacement is also indicated to help during this phase and is done under medical supervision.

But in addition to a healthy diet, physical exercise is also essential. Because during this period there is an increase in weight gain and fat accumulation. Therefore, practicing physical exercise helps to strengthen the body and influences the fight against bad mood.

What to eat during menopause

Military

Soy is a grain rich in isoflavone, a phytoestrogen that has a composition similar to estrogen. Therefore, foods rich in this substance can control hot flashes, also called hot flashes, thus improving the quality of life of those going through menopause. Furthermore, it is possible to consume soy in different ways: in grains, in soy-based drinks, in tofu.

Fish and flaxseed

The consumption of fish, especially salmon, is highly recommended during menopause. This is because this food and also flaxseed are rich in omega 3, which help control triglyceride cholesterol and also brain functions. This reduces hot flashes and possible depressive and cognitive disorders during this period.

Raspberry and blackberry

Among the foods recommended to eat during menopause and that contain isoflavone, raspberries and blackberries are also included. This fruit also has a good amount of fiber that helps with good digestion and weight loss. They can be consumed fresh or in juices and smoothies.

Banana

Another fruit recommended to eat during menopause is bananas. Bananas are rich in tryptophan and amino acids, which help in the production of serotonin, whose production is affected by the decrease in estrogen. Therefore, problems with sleep, memory and mood disorders can be common during menopause, as they are regulated by serotonin. Furthermore, there are several recipes that incorporate this fruit, such as cakes, smoothies, salads and you can also consume it fresh, which is also delicious.

Milk and its derivatives

Milk and its derivatives are very important in the diet during menopause, as they can replace the calcium that decreases with the lower production of estrogen. Therefore, cheese, milk, yogurt, cottage cheese are foods that must be included in the diet to avoid osteoporosis and osteopenia. Furthermore, skimmed milk and white cheese are the most recommended, as they are low-fat dairy products.

Furthermore, foods rich in vitamin D, such as salmon, mentioned above, are also very important, as they help the body absorb calcium.

Cabbage

Other foods rich in calcium are dark green leafy vegetables. Kale is one of these foods, as are watercress, spinach, arugula and chicory. Therefore, don’t forget to include these vegetables in your diet during menopause to help replace calcium in your body.

Lemongrass

Lemon balm is an herb widely used in preparing teas, mainly because it has calming properties. However, lemon balm tea is also great for aiding digestion, relieving digestive disorders such as colic and gas. Furthermore, it reduces insomnia and anxiety due to its calming substances.

White meat, eggs and beans

The consumption of white meat, eggs and beans is also highly recommended by nutritionists when it comes to what to eat during menopause. This is because these foods have nutrients and are rich in proteins, which need to be replaced during this period when there is a loss of bone strength and muscle mass.

Furthermore, meat and eggs are rich in vitamin D which, as we said previously, is very important for the absorption of calcium consumed.

Whole Foods and Olive Oil

Oats and whole grape juice are also great foods for menopause. This is because they contain beta glucan, a fiber that helps control cholesterol and glucose in the body. Furthermore, oats are a very versatile food, which can be used in porridge, bread, toast, in the form of flakes or bran.

Another food that helps control glucose and cholesterol is extra virgin olive oil. In addition to being a source of monounsaturated fat, which reduces bad cholesterol.

Oilseeds

Brazil nuts, walnuts, almonds, cashew nuts, soybean oil, corn oil, sunflower oil and canola oil are foods with a lot of vitamin E. This substance can reduce hot flashes. Furthermore, Brazil nuts can produce selenium when consumed, a mineral that strengthens brain functions.

What to avoid eating during menopause

Some foods are great for relieving menopause symptoms, as we have seen. However, there are others that can increase hot flashes and weight gain, for example, so it is better to avoid them or reduce their consumption. See now what these foods are.

Sal

Salt consumption must be well regulated during the menopause period. This is because, due to the lack of estrogen in the body, the tendency to have heart problems increases. Therefore, foods with a lot of salt or sodium should be avoided. The World Health Organization (WHO) recommends consuming 5 grams of salt per day, that is, one teaspoon of salt.

Candy

Another food that should be consumed with caution during menopause are those rich in sugar. As we said previously, weight gain becomes easier during this period and sweets are responsible for this too, and can cause obesity. Furthermore, it is also necessary to be aware of problems such as diabetes.

Carbohydrates

Simple carbohydrates, such as those made with white flour, refined sugar and white rice, are also responsible for contributing to the accumulation of fat. Therefore, its consumption must be regulated, so as not to cause greater weight gain. Choose whole foods in these cases.

Pepper

Small amounts of pepper consumed on a daily basis do not cause any problems or discomfort. However, when consumed in large quantities, this food can contribute to an increase in hot flashes, characteristic of menopause.

Furthermore, very hot foods, such as soups and teas, can cause hot flashes. Therefore, prefer to consume them after they are warm.

Café

Another substance responsible for increasing hot flashes is caffeine. Furthermore, coffee is a drink that can greatly harm sleep and cause anxiety, as it is a stimulant.

Alcoholic beverages

Alcohol is responsible for causing the dilation of our blood vessels, which also increases blood flow. For this reason, drinking alcohol can trigger hot flashes caused by menopause.

Sources: Live Well Uol Qualitá Practice House Conquer your Life

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