Recommended foods during the menopause
Everything changes with menopause. But it’s up to us whether that’s a change for the better. Although it's a time when the body doesn’t produce as many hormones, when we lose muscle mass and body fat increases, what’s for sure is it marks the beginning of a new period that we should take on with optimism and energy. It’s not about rejuvenating, it’s about eating well, looking after ourselves both inside and out, and loving ourselves.
According to the World Health Organization (WHO), the climacteric, which is often confused with the menopause (last menstruation), takes place between 45 and 64 year old, and is the moment when a woman’s body reduces its production of oestrogens (female hormones produced in the ovaries) and she loses her ability to reproduce.
The menopause is not an illness, it’s a time of changes that we have to take on a little at a time. Following some dietary advice will improve our quality of life. In today’s post, we’re gonig to give you a few tips.
What should I eat to relieve discomfort?
Avoid stimulant foods
Coffee, alcohol, chocolate and spicy foods encourage hot flushes and night sweats. Try to avoid these foods to feel better.
Don’t eat too many sugary foods
Sugary foods cause blood glucose levels to rise and then sharply fall, leaving you feeling worn out. We recommend eating nuts as an alternative.
Eat smaller portions
As we get older, we need less calories. Check the amount of fat in your diet, reduce your intake of sugar, and add whole grains such as quinoa, rye and brown rice. These will help balance your blood sugar levels and make you feel fuller.
Avoid getting dry skin
Eat pulses, nuts and pumpkin or sunflower seeds, which contain vitamin E, zinc and calcium. These nutrients will help you have healthy, glowing skin and help to normalise hormone levels. You can also use proteoglycan ampoules, which will smooth wrinkles on your face and neck and make your face firmer.
Include foods rich in the amino acid tryptophan in your diet
This protein can be found in turkey, oats and pulses. These foods boost the production of serotonin, which balances mood and promotes sleep. In this way, you can avoid feeling depressed or irritable.
Keep your bones healthy
We recommend increasing your intake of calcium, magnesium and vitamins D and K. All these vitamins can be found in leafy green vegetables, sardines, fruits, walnuts and natural yoghurts. It’s also important to limit your consumption of red meat, processed foods and carbonated drinks, as these accelerate calcium loss. We also recommend a diet that includes soy milk, flaxseed, tofu, miso, pumpkin seeds, celery and green beans, as these contain high levels of phytoestrogens, which act in a similar way to oestrogens and help bring balance to the "dance" of hormones.
Although the menopause causes our bodies to go through some changes we will never completely understand, it’s best to take a positive attitude to this new stage of life. By making a few changes to our diet and having a bit of patience, we can go through this period without upset, feeling good inside and out.
