If you are entering menopause or you are already in that stage of life, you will know that food plays an important role in controlling your symptoms (amenorrhea, hot flashes, sleep disorders, dry mucous membranes/skin, emotional ups and downs, nails and weak hair, bone deterioration and changes in body composition) and in adapting to the new needs of the organism. That's why today we give you these food recommendations for menopause.
Broadly speaking, it is advisable to increase the consumption of foods of vegetable origin due to their contribution of phytoestrogens (which are components of vegetables similar to estrogens, female hormones with great repercussions in women, both physically and psychologically), antioxidants and fiber (which helps satiate, improve constipation and lower cholesterol). Also, it is essential to ensure the contribution of magnesium, vitamin D, vitamin K, calcium and phosphorus to reinforce bone health, from dairy products, oily fish, green leafy vegetables and fortified foods.
Do not forget the importance of reducing the consumption of foods with saturated fats and sweets (of which, contradictorily, their consumption tends to increase), not snacking between meals and eating at least 3 main meals a day and 2 healthy snacks.
Other tips to keep in mind
In addition, it is advisable to expose yourself to sunlight for at least 10 minutes a day (in those hours when the sun is less strong) and resort to supplements such as Cod Liver Oil in case you have a deficit or need reinforcement of vitamin D, a fundamental nutrient for the absorption and fixation of calcium and phosphorus in the bones. If you suffer from joint or bone problems or want to prevent them, we recommend supplementation with Collagen with Magnesium for the maintenance and regeneration of tissues, and to help regulate hormones and minimize menopausal symptoms: Isoflavones with Magnesium and Vitamin E o Evening Primrose Oil with Vitamin E.
All these improvements in diet will minimize the weight gain that is easy to occur as a result of menopause, due to the hormonal deficit and the reduction in the practice of physical exercise that, unfortunately, usually occurs with the passage of time.
We must make the population aware of all these aspects to be able to cope with this change of stage in the best possible way, since starting to take care of oneself before menopause arrives reduces the probability of gaining weight, suffering from osteoporosis, having analytical alterations, etc...