Diet to Fight the Symptoms of Menopause

Properly following the diet guidelines in menopause is very important for the woman to go through this phase feeling better about herself.

During the menopause, the sudden hormonal changes that the woman faces cause her to have symptoms such as hot flashes that appear suddenly, the skin becomes dry, the metabolism slows down and there is a greater accumulation of fat in the belly region, and Therefore, it is very important to know what to eat to ensure physical and emotional well-being.

Take a look at the following video to learn how eating can help you beat the heat, insomnia, and headache at this stage of life:

What to eat at menopause

During the menopause it is advisable that the woman gives preference to:

• Citrus fruits, as they are rich in vitamin C, which strengthens the immune system and works well for the skin;
• Foods rich in vitamin E, as they improve the appearance of the skin in general, leaving it more moisturized;
• Whole foods, such as brown rice, whole noodles and always use whole wheat flour;
• Fish, such as tuna and salmon, but in small amounts, as they contain a lot of fat;
• Flaxseed may be indicated to improve intestinal transit and control cholesterol;
• Drink at least 2 liters of water a day, in addition to consuming fruit juice and milk;
• Foods rich in calcium to help strengthen bones;
• Use olive oil to season salads, it helps fight heart disease;
• Oats, because it calms the nerves, decreases the waves of heat and depression;
• Soy, is similar to beans and contains a structure similar to hormones that are no longer produced by the ovaries. It can be found as a dietary supplement;
• Prefer light dairy products because they contain good amounts of calcium but contain less fat than whole grains;
• Linden tea, chamomile or lemon balm with stevia or sugar-free sweetener to soothe the nerves and sleep better.

What Not to Eat in Menopause

Knowing what not to eat in menopause is also important to avoid its symptoms and to avoid accumulation of fat in the belly, typical of this phase. In menopause, the consumption of:

• Spicy dishes;
• Acidic foods such as honey, mussels, oysters, shrimp, red meat, eggs and canned fish;
• Coffee or caffeinated beverages, such as hot chocolate or mate, for example;
• Alcoholic beverages in general, including wine;
• Sweets in general;
• Industrialized foods . Choose homemade and organic;
• Red or high-fat meats such as salmon, for example;
• Whole milk and yellow cheeses ;
• Ham, avocado, sausages, bacon ;
• Fritters, puff pastry and snack foods in general ;
• Foods rich in saturated fat such as butter, sausage, hamburger, nuggets and seasoning broth.

To decrease the accumulation of fat in the belly region it is recommended to practice some type of physical exercise with some intensity, on a regular basis, and decrease the intake of fats. Even if a woman has eaten a balanced diet throughout her life, the chances of abdominal fat accumulation are high, so she should redoubled her diet, giving preference to whole foods, fruits, cooked lean meats or grilled without adding olive oil or oil and ingesting low-carbohydrate vegetables daily.

Menopause Menu

The menu for menopause should respect the above mentioned guidelines, but can be very varied. Consult a nutritionist to have a personalized one. Here's an example:

The olive oil added per day, referred to throughout the diet, should not exceed 2 tablespoons, being a good fat, but remains fat and fat fattening.

It is recommended to drink water 40 minutes before or after meals and if you want to snack between meals, prefer 1 fruit or have tea without sugar.