During menopause, maintaining a balanced and healthy diet is essential to prevent weight gain, so common during the climacteric, with the correct supply of essential nutrients being essential at this stage.
The menopause is a stage that every woman goes when they reach a certain age. It usually tends to appear between 40 to 45 years of age, and is characterized because it is not a physiological phenomenon that appears abruptly, but rather that it appears and appears little by little.
It causes a series of related symptoms, many of them quite annoying: sweats, hot flashes, and vaginal dryness, irregular periods … We must also take into account other symptoms, such as the typical mood swings or sudden reddening of the skin.
To prevent menopause and especially to reduce this symptomatology, hormone replacement treatment for menopause is usual, which the woman takes for a certain period of time.
However, there are also dietary tips that help to take care of health and improve the most typical symptoms of menopause.
The best diet for menopause
Consumption of fruits and vegetables
Both fruits and vegetables are healthy and natural foods recommended at any stage of life.
During menstruation they help maintain proper nutrition, providing women with vitamins, minerals and a high fiber content, ideal even when reducing certain related symptoms.
The best? Try to consume 3 to 5 servings of fruits and vegetables each day.
Maintain adequate hydration
The hydration is still obviously crucial, since in this way will provide your body the amount of fluids you need daily for proper hydration.
It is advisable to drink at least 1.5 to 2 liters of fluids daily. Not only does it have to be water, since you can also combine it with delicious and beneficial infusions and teas, as well as natural juices.
Increase calcium intake
The calcium is an essential mineral for both fundamental and bones to the teeth. Hence, it is a nutrient that should never be lacking, thanks to the fact that it helps prevent osteoporosis.
At least during menopause it is advisable to take 2 servings of dairy products a day, and include foods rich in vitamin D, since this vitamin favors and helps in the correct absorption of calcium by our body.
Opt for quality fats
During this new stage it is advisable to reduce saturated fat of animal origin (because let’s not forget that there is a greater risk of suffering from cardiovascular diseases, and this type of fat is capable of increasing the levels of both high cholesterol and triglycerides).
Therefore, it is better to change saturated fats for unsaturated fats that we find in oils such as olive oil, nuts and oily fish.
Increase in soy consumption
The soybean has an estrogenic activity interesting menopause, hence that soy foods are especially recommended for this step.
The ideal is to maintain a regular consumption of soy and derivatives, since it is a nutrient that positively helps reduce the main symptoms of menopause.
And what are the most suitable foods during menopause?
Among other aspects, it is useful to follow a diet where none of the foods that we propose below are missing:
- Dairy and derived products: cow’s milk and skimmed yoghurts.
- Cereals: soy, sesame and tofu.
- Whole grains: whole grains and bread.
- Vegetables: broccoli, chard and watercress.
- Legumes: dried beans.
- Nuts: almonds and walnuts.
- Healthy drinks: soy milk.
Therefore, it is essential to increase the consumption of fruits, vegetables and vegetables, as well as legumes and whole grain cereals. They are foods that are especially rich in essential nutrients for a woman’s body, as well as being rich in antioxidants and helping to prevent overweight, obesity and cancer.
Specifically, the diet should be a low-fat diet of animal origin, especially healthy and healthy, since it is the best option to prevent cardiovascular diseases.
We must not forget also that dairy helps prevent osteoporosis, which more commonly tends to appear in women during this important stage of their life.
Essential nutrients that should not be missing in your diet during menopause
At this stage, the diet and nutrition that the woman follows is vital, since it not only helps the general health of the woman, but is also useful to improve the symptoms of menopause. Discover what nutrients and elements should not be missing:
- Carbohydrates: carbohydrates should represent between 55 to 60% of the total energy intake in the nutrition of women with menopause.
- Proteins: the best are known as proteins of high biological value. They should represent between 12 to 15% of the total daily energy.
- Fats: the best are fats of vegetable origin (such as mono and polyunsaturated, and poly and monounsaturated. They should represent 25% of the total daily energy.
- Vitamins: are essential nutrients for women’s health. Highlights folic acid (helps protect the heart and reduces the risk of colon cancer), vitamin A (helps take care of the eyes, protects the heart and reduces the risk of breast cancer), vitamins B6 and B12 (helps reduce anemia), vitamin C (it is an antioxidant, preventing cardiovascular and coronary problems and reducing the risk of cancer), vitamin E (antioxidant that protects blood and tissues, helps prevent cardiovascular diseases).
- Minerals: calcium (it is essential in menopause as it helps reduce the risk of osteoporosis and helps in the transmission of the nerve impulse), phosphorus (participates in bone resorption) and magnesium (plays an antithrombotic function).
- Other nutrients: omega 3 fatty acids (improve the side effects of menopause).
Weight gain during menopause
With the beginning of menopause, a woman’s ovaries are not capable of producing estrogens, which before this stage were stored in fatty tissue but constantly used.
This means that, by way of compensation because the ovaries are no longer capable of producing these hormones, the body increases the mass that serves as deposits.
In addition to the metabolic and hormonal change, the practice of physical exercise in women also tends to decrease, so that the body burns fat much more slowly.
How to prevent weight gain?
As you obviously cannot prevent the ovaries from continuing to produce estrogen, the key is to increase your daily physical activity.
The ideal? Practice physical exercise every day, for at least 30 minutes. It is also essential to follow a balanced diet, based on the consumption of healthy foods.
And if I gain weight, what can I do?
Since during menopause it is normal to gain weight, you must remain calm, be patient when following the advice indicated above and above all be constant.
You can go to your doctor or nutritionist to advise you on a low-fat diet that you can follow, and to discover what habits you should reduce or eliminate.