Learn what is the best nutrition for women in menopause
This article is focused on all those women who, due to biological causes, have entered a new stage, which begins approximately after the age of 45: menopause.
What is menopause?
It is the transition period in a woman’s life in which the ovaries stop producing eggs, menstrual activity slows and eventually stops, and the body decreases the production of female hormones (estrogen and progesterone).
What are the main symptoms that can cause us?
Menopause is a stage in a woman’s life, with a variety of symptoms, which can have a whole series of consequences, both physical and mental, due to the lack of estrogen production.
Among the most common mental symptoms we can find irritability, anxiety, hot flashes…
There are also strong changes in body composition, since there is usually an increase in fat mass, which is directly related to a decrease in muscle mass, leading to possible weight gain.
On the other hand, menopause can also increase the risk of cardiovascular disease, since risk factors such as high blood pressure, diabetes or hypercholesterolemia appear.
Also another of the symptoms that can have the most repercussion at this stage is bone decalcification, that is, osteoporosis, due to the decrease in the secretion of female hormones.
From a nutritional point of view, what recommendations can be offered to fight against the symptoms of menopause?
Next we are going to establish a whole series of nutritional recommendations that will surely be useful for all those women who are currently in this period of their lives.
To combat one of the main symptoms, such as osteoporosis, we recommend ensuring the presence of vitamin D in the diet as it helps the absorption of calcium, especially that which comes from fatty fish such as tuna, sardines or salmon.
Dairy products are also rich in calcium and can help us a lot, foods such as yogurt, cheese, curd… However, we must refrain from those dairy products that are whole, because the fat they contain prevents the correct absorption of calcium.
It is also recommended to reduce the consumption of proteins of animal origin, since an excess of protein can favor bone decalcification.
Finally, the consumption of spinach, broccoli or chard can also offer us strong benefits.
On the other hand… what nutritional advice can help us to prevent cardiovascular diseases?
It is mainly recommended to reduce the consumption of saturated fats (from meat and its derivatives) and increase unsaturated fats, such as olive oil, sunflower oil, oily fish and nuts, as well as controlling the consumption of salt contribution.
Weight should also be reduced if there is overweight or obesity, since it is recommended not to exceed a body mass index of 25.
Finally, another of the symptoms that menopausal women have been found to suffer from is anxiety. To combat it, physical exercise is appropriate, since it will help to have better emotional control and increase self-esteem, feeling better about yourself.
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