Knowing what to eat in menopause is very important, since eating helps reduce the symptoms of menopause, such as heat waves, anxiety and nervousness or insomnia, improving the well-being of women.
Healthy eating in menopause should include foods such as:
- Foods rich in phytoestrogens such as soybeans and foods based on soya, yam, lentils, chickpeas, peanuts, bean and soybean alfalfa sprouts, flax seeds, rye bran, whole wheat, barley, sesame seeds and pumpkin seed;
- Vegetables, vegetables and fresh fruits, especially citrus;
- Foods rich in vitamin A, which are orange;
- Dark green leaves such as broccoli and spinach;
- Foods rich in omega 3, such as fish, chia seeds and nuts;
- Foods rich in calcium: Seeds of sesame, turnip;
- Eggs (2 to 3 per week);
- Cereals: rice, potato, wholemeal pasta;
- Olive oil .
See also: What to Eat to Fight Common Menopause Insomnia.
Diet in Menopause
The menopausal diet should contain less caloric foods and foods rich in calcium to strengthen bones and good sources of protein for muscle maintenance. Therefore, it is recommended that the woman give preference to these foods and choose one to eat at each meal. For example:
- Breakfast : 1 glass of orange juice and 1 bread watered with olive oil;
- Lunch : 1 egg boiled, 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 for the woman to be aware that the hormonal changes typical of menopause do not represent a disease, but hormone replacement therapy can be helpful in reducing the symptoms and discomforts of this phase.
See more tips in the following video:
Menopause Supplements
The use of nutritional supplements in menopause are of great help in maintaining a woman's health. Some examples are:
- Vitamin E : Helps fight heat waves, 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 lower the risk of heart disease and lower blood pressure;
- Vitamin C : Helps strengthen the immune system and when present in cosmetic products 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 absorption of both, but any supplement should only be taken under medical advice. Learn when women in menopause should take calcium supplements.
