What type of food is better for menopause?

During menopause and as a consequence of the decrease in estrogen, the woman begins to present different symptoms that affect different organs and functionalities of her body: she experiences hot flashes, weight gain, is more irritable, is more susceptible to fractures, presents drier skin, etc.

A more balanced diet is necessary than ever. This diet should include calcium supplements and phytosterols, the so-called natural estrogens, which greatly help the issue of hot flashes and the vegetative courtship so frequent at this stage. In this period the woman loses bone mass progressively.

Therefore, during menopause it is especially important to avoid overweight and obesity, since excess weight directly affects the joints and the bone structure is overloaded. For this reason, controlling food and following a proper diet is especially important during this stage of life. During menopause it is recommended to avoid especially fast-absorbing sugars (fructose, lactose, sucrose), excess salt and fats.

During menopause, the diet should be varied and rich in vegetables and fruits. It is recommended to reduce the consumption of red meat and opt for fish and shellfish, these foods combat hair loss, cholesterol, the effects of hot flashes, dry skin and circulatory problems. It is recommended to eat foods rich in phytoestrogens such as soy, flax and almonds, and consume dairy products. These foods are rich in calcium and are of great help to stop the decrease in bone mass and prevent osteoporosis. It is advisable to supplement the diet with frequent physical activity that, controlled, is the best option to protect yourself from cardiovascular diseases, maintain strong bones and fight obesity.

Dr. Joseph Perez. Clinical Hospital of Z Rehab Center

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