Discover The Diet For Menopause

During menopause, a woman’s body undergoes a series of obvious physiological changes, caused by a lack of estrogen. These hormonal changes cause various symptoms as well as changes in body composition. Variation in diet can lead to positive changes in health during and after menopause. For this reason, we will give you a series of diet tips for menopause.

What you need to know about menopause

When a woman reaches the stage of menopause, she will begin to show various symptoms, such as:

• Hot flashes
• irritability
• Anxiety
• Vaginal dryness

Also, this stage is associated with significant changes in body composition due to lack of estrogen. According to a study published in the journal JCI Insight , there is a decrease in lean mass and an increase in abdominal fat. Reducing lean mass leads to a decrease in energy needs, which sometimes leads to weight gain (about 0.5-1 kg).

Another significant physiological problem that can affect nutrition and can manifest at this stage is bone decalcification, which leads to bone loss and osteoporosis. In women, bone decalcification begins immediately after menopause and increases the risk of fractures.

The onset of menopause leads to worsening of arteriosclerosis and significantly increases the risk of suffering from other diseases, such as:

• Diabetes
• hypercholesterolaemia
• High blood pressure

So it is clear that women need to be careful what they eat at this stage. They can prevent some of the nutritional disorders that occur at menopause if you adopt a balanced diet throughout life.

Diet for menopause

You need to make sure that you eat healthy if you have reached menopause and do not have metabolic complications or associated diseases. It is important to pay attention to caloric intake.

Energy supply

Every woman needs to adjust the number of calories she consumes to her needs. In this regard, and according to the Joint FAO / WHO Committee of Experts, energy demand decreases by 5% every decade after the age of 40. Most women do not take this into account, which could lead to weight gain, eventually leading to obesity.

Macronutrients

Dietary preferences change during menopause. There is an increase in the intake of fats and a decrease in the intake of saturated nutrients, such as proteins and fiber.

You need to be very careful with the sources of fat you eat, opting for vegetable fats instead of animal fats. Women who have reached menopause should consume more polyunsaturated fatty acids (found in fish), because they help control cardiovascular health.

Vitamins and minerals

You need to pay special attention to calcium and magnesium, as they play an important role in preventing postmenopausal osteoporosis. At the same time, vitamin D is needed for phosphocalcic metabolism.

Soy and its importance in the diet for menopause

Soy is an important ingredient in Asian countries. Experts have noted that women in these countries have less severe menopausal symptoms than women in the West. An article published in the journal Nutrition, Metabolism, and Cardiovascular Diseases details this observation. This food is able to reduce cardiovascular risk.

This is due to the fact that soy is rich in phytoestrogens – plant substances with a structure similar to estrogen. The most common phytoestrogens are isoflavones, such as genistein and daidzein.

Also, the fatty acids in soybean have beneficial effects on lipid disorders. According to a study published in the journal Cancer , the consumption of soy protein is associated with the prevention of breast and colon cancer.

Dietary recommendations for menopause

As you can see, it is very important to follow a proper diet to reduce the symptoms experienced, improve your body composition and prevent certain diseases associated with this stage of life. Therefore, it should:

• Eat herbal foods due to their content of phytoestrogens (soy isoflavones) and soluble fiber (especially fruits, legumes and oats), which help lower cholesterol

• Eat more dairy products, fatty fish, green leafy vegetables, seeds and oil fruits to make sure you get enough calcium and vitamin D
• Prioritize herbal foods over those of animal origin and reduce your consumption of animal fats

Improve your diet to reduce menopausal symptoms

It is essential to start taking care before the onset of menopause to reduce your symptoms and keep your weight under control.

In addition, do not forget to exercise, because it reduces muscle mass loss, increases calorie burning and strengthens bones.