Include foods rich in vitamins and minerals in your menopause diet. Those rich in iron, calcium and vitamin C will help you maintain vitality and healthy bones.
Over the years, we have less energy and our metabolism slows down. This is accentuated when menopause arrives. Therefore, today we will discover which diet for menopause is the most suitable.
Starting at age 45, it is normal for body fat to increase, as does fluid retention. It is also common for thyroid disorders to appear, as well as the first signs of osteoporosis.
Why is this happening? Because the metabolism slows down, this is why it is necessary to modify our eating habits.
Menopause came into your life
Between the ages of 45 and 50, women stop menstruating due to the reduction of hormones called estrogen and progesterone.
However, the definitive diagnosis does not occur after twelve consecutive months of amenorrhea (absence of menstruation). The most common symptoms at this stage are as follows:
- Hot flushes, hot flashes, or night sweats.
- Sleep and mood disturbances.
- Weight gain.
- Dry skin and mucosa.
- Fat accumulation in hips and belly.
- Thinning of the bones.
- Decreased libido.
- Insomnia.
- Loss of muscle strength.
- Weakness in the bones due to the change in the homeostatic regulation of calcium.
- Mood discomfort.
Also, menopause can bring other effects for your health such as cardiovascular diseases. Therefore, the food you carry is key.
Weight gain
It is scientifically proven that there is a direct link between weight gain and decreased estrogen.
Women who go through menopause tend to accumulate fat in the belly, waist and hips that predisposes them to cardiovascular disease.
Similarly, there is less interest in physical activity, which causes fatty tissue to increase and lean tissue to decrease.
This leads to loss of muscle mass and weight gain. In turn, the years, the lack of exercise and the decrease in sex hormones are elements that worsen the state of health.
The absence of estrogens makes the body less productive at burning fat, which is why they tend to store it in your abdominal area.
¿ What is the best diet for menopause?
To optimize the nutritional quality of your meals, the menopause diet should be slightly hypocaloric, diverse, and based on fresh, seasonal food.
Next, we will mention the dietary regimen you must follow to alleviate your symptoms at this stage:
Recommendations for breakfast
You should have breakfast for the first hour after getting out of bed.
You should avoid juices, since they are very rich in sugars such as fructose, so you will favor the accumulation of fat. You better eat a piece of raw fruit.
Also, don’t forget to include cheese, eggs, or lean cold cuts for breakfast.
Don’t mix the starches
Do not combine starches (carbohydrate starches) within the same meal. This will increase the glycemic load of the plate, which will help insulin release and accumulate fat more quickly.
Avoid the following starches: pasta, rice, bread, kicks, buckwheat, millet, quinoa, among others. Similarly, do n’t mix corn, bananas, squash, or beets in your meals, either.
Minerals are your allies
Calcium cannot be missing from your menopause diet. In fact, it is essential for your bone health. You can get it from dairy, legumes and seeds.
Also in sardines, oysters, algae, prawns, almonds or broccoli, among others. An adequate supply of magnesium and zinc are ideal when your body absorbs calcium, either at the bone or digestive level.
To maintain optimum levels of these minerals, it is recommended to consume seeds, algae, wheat bran and fresh cheese.
Likewise, phosphorous binds to magnesium and calcium to maintain bone consistency. That said, don’t forget to include sunflower seeds, germ and wheat bran, tahini, non-fatty cheese, soy and its derivatives in your diet.
More minerals you should consume
Iron is also another essential mineral, and you can get it from anchovies, anchovies, sardines, red meat, liver, whole grains, legumes, among others.
You must know that to assimilate iron much better you must eat them together with salads seasoned with lemon or vinegar. Also with foods that contain vitamin C, such as tomato, raw pepper, kiwi or citrus.
Foods rich in boron should not be missing from your diet either. This mineral will help you maintain optimal bone health and will assist in the metabolism of magnesium, calcium and phosphorus. To consume the correct doses, incorporate broccoli, parsley, cabbage, mushrooms, peas, lettuce, watercress and green beans into your meals.
To finish, consult with your trusted doctor if you have doubts about your diet for menopause. He will know how to guide you in the best way.