Menopause diet: foods that control symptoms –

Menopause is a period marked by the loss of hormone production, read: estrogen, progesterone and testosterone. This increases the risk of osteoporosis and cardiovascular disease and brings on other symptoms, he explains. Domingos Mantelli, gynecologist and obstetrician — author of the book “Pregnancy: myths and truths under the gaze of the obstetrician”, from São Paulo. But food helps mitigate some symptoms. Below, see more about the “Menopause Diet”.

WHAT IS MENOPAUSE

The climacteric can begin at age 40. Menopause usually occurs in the early 50s and begins when a woman goes a full year without menstruating. “This phase must be accompanied by a multidisciplinary team, with a gynecologist, nutritionist, psychologist, to help deal with the symptoms in the best way, which if they are exacerbated, the doctor may even recommend hormone replacement in some cases”, says Domingos .

Let’s not lie: they are unpleasant symptoms, ranging from hot flashes and even insomnia, swelling, difficulty losing weight, irritability and emotional imbalance. “The hot flashes are caused by vascular alterations, in which the vessels contract and dilate, from one hour to the next – without necessarily being related to the environment – ​​collagen decreases, loss of muscle mass, the intestine can become trapped, the bladder also on changes, leaking urine. Because of the loss of estrogen, bone mass also decreases and the risk of fractures increases, pain, mood decreases, weight gain,” he says. Karen Rocha DePauw, gynecologist, obstetrician and specialist in human reproduction. Symptoms can appear long after menopause begins. “That’s why the ideal is to do prevention. Hormonal modulation therapy is individual, but it is a solution”, completes the specialist.

But it is possible to help your body with this change. By making a few changes to your eating habits, you can alleviate a lot of discomfort and keep your body healthier as you age.

According to Domingos, the “quality of life combined with good habits, such as a healthy diet and regular physical activity, help a lot to relieve symptoms in a natural way”.

Let’s explore the specific hormonal changes that occur during this time and the best foods for your menopause diet.

Menopause: symptoms impact the entire body, from hair and skin to internal organs (cottonbro/Pexels)

Menopause and nutrition

Managing menopause symptoms with food is possible. Just as it can also get worse. That’s because we can increase the levels of inflammation in the body. Gisele Haiek, a nutritionist who works with a focus on gentle weight loss and healthy longevity. “In general, industrialized products, full of chemical additives, not only in menopause, but at any stage of life should be avoided. Excessive food also, in menopause, we have a drop in caloric expenditure, so the ideal is to reduce the caloric intake of the day and, preferably, seek to increase caloric expenditure with physical activity”.

Is supplementation necessary?

Most of the time, food is enough. But the nutritionist explains that it is important to check calcium levels in medical examinations. “Generally, physically active women (especially those who practice and practice bodybuilding regularly), in addition to maintaining good levels of vitamin D and magnesium in particular, end up having good bone mass in menopause, so that it is possible to maintain it with food. However, what I see are many sedentary women, with an unbalanced diet, very low levels of vitamin D throughout their lives and who end up having a significant loss of bone mass during the menopause, therefore supplementation is necessary”, says Gisele.

The best foods for menopause

The following are key nutrients that can help bring your body back into balance during the menopausal transition.

Protein

Gisele says: “Women in menopause produce much less collagen, and skin health is more sensitive. Thus, the consumption of proteins should always be prioritized, in addition to foods with vitamin A (orange green vegetables), silicon (watercress for example) and vitamin C (fresh fruits in general) to act in the synthesis of collagen and, in some cases, the supplementation of bioactive collagen peptides can be quite beneficial (of course, associated with other strategies)”.

Include soy in the menu, “preferably non-transgenic, it’s very cool, as it contains isoflavones that act similarly to estrogen in the body, offering support to this lack that happens in this period”.

Fiber rich foods

Eating a high-fiber diet can help you with menopause-related digestion issues like bloating or irregularity. Fiber also helps with satiety.

It is extremely common for women to gain weight in the menopausal years. Still, incorporating more fiber into your diet (combined with cardio and lots of strength training to keep your body’s muscles and metabolism working) will help you manage your weight.

Fiber-rich foods include:

Banana
Apples
Pear
Broccoli
Brussels sprouts
Nuts
Oat
Bean
Chickpea
Soy (non-GMO)

good fats

Omega-3s are an essential part of any diet, but particularly during menopause, as they help with mood swings and improve anxiety and depression.

Foods Rich in Omega-3s to Eat More:

Salmon
Tuna
Avocado
sardine
Flax seeds
grass fed beef
Cabbage
Flax seeds

Calcium

One thing nearly all doctors can agree on is the importance of calcium as you age. Getting enough calcium during menopause helps keep your bones strong and prevent osteoporosis. To stay healthy and avoid injury, you need to make sure you’re getting enough calcium in your diet every day.

Below is a list of foods rich in calcium.

Greek yogurt
kefir
Broccoli
dark green leaves
oranges
beans
Spinach
tofu
Almonds

Vitamin D

Make sure you get enough vitamin D by eating calcium-rich foods, as it helps with the absorption of this nutrient.

Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. Talk to your doctor and nutritionist about the need for supplementation of this vitamin, which in many cases is necessary.

Foods rich in vitamin D include:

Eggs
Yogurt
Salmon
mushrooms
Milk

And finally, Domingos warns: “Any food with an inflammatory action, such as gluten and lactose, ends up worsening the symptoms. If you can, avoid these foods.