Foods that contain phytoestrogens, omega 3 and essential amino acids can help alleviate menopausal symptoms while preventing disease.
Hormonal changes in women produce a series of physical and emotional disorders that can reduce the quality of life. Therefore, in order to maintain well-being, it is good that everyone knows the foods against the symptoms of menopause.
While changes are inevitable when you reach this stage, incorporating these ingredients into your diet can help mitigate them. In addition, these contain nutrients that are key to health care, as they prevent diseases and contribute to achieving a healthy weight.
Best of all, some contain phytoestrogens, substances that counteract the decline in female estrogens. Thus, after being assimilated into the body, they calm hot flashes, relieve insomnia and prevent sexual dysfunction. Do you know them?
Foods Against Menopausal Symptoms
The menopause is a physiological process of the woman representing the end of their reproductive cycle. It occurs between 45 and 55 years of age, although some develop it prematurely. Its main characteristic is the decrease in female hormones (estrogens and progesterone), which brings about important changes.
As a result, frequent symptoms are triggered, which for many are difficult to cope with. Annoying hot flashes appear at night, along with insomnia and irritability. Similarly, the bones begin to lose density and the risk of osteoporosis increases.
For these reasons, nutritional needs change a little and each one must follow a healthy diet, according to their age, weight and state of health. In addition, as a supplement, they can increase the consumption of some foods that are beneficial.
1. Flax seeds
Both oil and flax seeds can help regulate the activity of estrogens thanks to their lignan content. For this reason, it is one of the foods against the most prominent menopausal symptoms.
- Consume one or two tablespoons a day (15 or 30 g), added in smoothies, salads, or warm water.
2. Peas
Peas concentrate phytoestrogens and antioxidants that can alleviate hot flashes, mood swings, and vaginal dryness. In addition, as a fresh legume, they nourish the intestinal microbiota and prevent constipation.
- Add them to your diet twice a week, as a main dish or garnish.
3. Tempeh
The classic recipe is made from soybeans. However, chickpea is more recommended because it is lighter for the digestive system. Its properties mitigate sudden hormonal change and help to take care of body weight.
- You can eat it once or twice a week, stir fry or boiled.
4. Alfalfa
Alfalfa sprouts are foods against menopausal symptoms with many benefits for the body. Due to its content of enzymes, iron and antioxidants, they improve digestion and prevent anemia. In addition, they are also a source of phytoestrogens and amino acids.
- You can eat them in your salads or added in smoothies and infusions.
5. Nuts
Thanks to its content of omega 3, essential amino acids and dietary fiber, nuts are excellent supplements for women in menopause. Its consumption controls anxiety to eat and prevents heart disease. In addition, thanks to its contribution of tryptophan, it reduces insomnia and depression.
- Take them in a moderate way, no more than 20 or 30 grams a day.
6. Sunflower seeds
Sunflower seeds are a source of basic amino acids to protect muscle mass and bone tissue. They also provide light doses of omega 3 and fiber, both necessary to regulate cholesterol and take care of cardiovascular health.
- You can eat one or two tablespoons a day, either in salads, creams or rice.
7. Banana
Within the list of foods against the symptoms of menopause, the banana stands out as an ally of emotional balance. Its contributions of tryptophan help to increase the secretion of serotonin, known as the well-being hormone.
- Eat a slightly green banana, alone or as an ingredient in your smoothies.
8. Bluefish
Bluefish, like sardines or salmon, contain vitamin D, omega 3 and essential minerals to protect the body against the changes of menopause. Due to these nutritional qualities, it prevents loss of bone density and heart problems.
- You can eat up to two servings a week to enjoy its benefits.
Conclusions
Are you already consuming foods against menopausal symptoms? If you are going to start this stage soon, or you are already experiencing it, be sure to enjoy its properties. Although they do not have “miraculous” effects, they do help to cope with the symptoms of this vital stage. Finally, we would like to emphasize to you the importance of leading a healthy life and diet, as well as following the pertinent medical controls.