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Nutrition in Menopause: Which foods help with symptoms?

Uncategorized Mar 16, 2022

After menopause, some symptoms quite common for some women might occur due to the estradiol hormone drop, known as the "female" hormone. The most common menopause symptoms are hot flushes, sleep difficulties or insomnia, irritation, anxiety accompanied by depression or not, mucosal dryness, hair loss, increased cholesterol, increased cellulite, the difficulty of losing weight, increased appetite and consequently weight gain, especially in the abdominal area.

A few simple habits changes in eating routine can contribute a lot in controlling symptoms, for example:

- To control hot flushes: avoid an excess of pepper, ginger and coffee. Include some teas such as the white mulberry leaves tea 3 times a day. You can also eat soybeans fermented foods (tofu, tempeh), cassava and parsley potato.

- For anxiety and irritation, try some passion fruit tea or chamomile flowers tea and Melissa tea. Add 30g of 70% cocoa chocolate a day, it might ease the symptoms of both anxiety and the sweets cravings.

- To control and maintain the weight loss, prevent high blood pressure and cholesterol, practice some physical activities such as weight training, walking, running, swimming. Also, avoid the consumption of alcoholic drinks, high-calorie and less nutritious foods like the industrialized and ultra-processed ones, the sweets and milk derivatives.

- To avoid weight gain, eat more raw vegetables at lunch as at dinner. Avoid high-calorie snacks that are rich in white flour (bread, cakes, or cookies) and prefer fresh fruits or a small portion of nuts, almonds, walnuts or coconut snacks.

- To help reduce cellulite, drink plenty of water during the day and ensure an adequate supply of proteins at each meal. Some protein food sources that you can eat are eggs, fish, chicken, pork, seafood or red meat and reduce sugar intake. Another important tip, if possible, include the collagen in your daily routine.

- A low-carb diet with reduced consumption of carbohydrates and not the total exclusion of it may be one of the best nutritional strategies to improve the symptoms of menopause and to reduce body weight during this phase in which the woman's metabolism is usually slower. However, the individualized nutritional assessment and follow-up are essential and needed to calculate and prescribe a proper diet according to the current metabolism of each woman. A very restrictive diet or drastically exclude some foods of routine without professional supervision can contribute to the worsening of post-menopausal symptoms.

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