Diet For Menopause: Nutrients That You Should Not Miss

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Include foods rich in vitamins and minerals in your diet for menopause. 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 appropriate.

After age 45, it is normal to increase body fat, as well as 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 to your life

Between 45 and 50 years old 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 the following:

  • Hot flushes, heat or night sweats.
  • Alterations in sleep and mood.
  • Weight gain.
  • Dry skin and mucous membranes.
  • Accumulation of fat in hips and belly.
  • Thinning of bones
  • Reduction of libido.
  • Loss of muscular strength.
  • Weakness in the bones due to the change in the homeostatic regulation of calcium.
  • Psychic discomfort

Likewise, menopause can bring other effects to 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 the increase in weight and the decrease in estrogen.

Women who go through menopause often accumulate fat in the belly, waist and hips that predisposes them to cardiovascular diseases.

Similarly, there is less interest in physical activity, which causes fatty tissue to increase and decrease lean tissue.

This leads to the 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 estrogen makes the body less productive by burning fats, which is why they tend to store them in your abdominal area.

What is the best diet for menopause?

To optimize the nutritional quality of your meals, the diet for menopause should be slightly hypocaloric, diverse and based on fresh and seasonal foods.

Next, we will mention the diet that you must follow to relieve your symptoms at this stage:

Recommendations for breakfast

You must have breakfast during the first hour after getting out of bed .

You must avoid the juices, since they are very rich in sugars such as fructose, so you will favor the accumulation of fat. It is better to eat a piece of raw fruit.

Also, do not forget to include cheese, eggs or lean meats at breakfast.

Do not mix the starches

Do not combine starches (starches made of carbohydrates) into the same food. This will increase the glycemic load of the dish, which will help the release of insulin and accumulate fat faster.

Avoid the following starches: pasta, rice, bread, kicking, buckwheat, millet, quinoa, among others. Similarly, do not mix corn, banana, pumpkin or beetroot in your meals.

Minerals are your allies

Calcium cannot be missing from your diet for menopause. In fact, it is essential for your bone health. You can get it from dairy, legumes and seeds.

Also in sardines, oysters, seaweed, prawns, almonds or broccoli, among others. An adequate supply of magnesium and zinc are ideal when your body absorbs calcium, either bone or digestive.

To maintain optimal levels of these minerals it is recommended to consume seeds, seaweed, wheat bran and fresh cheese.

Also, phosphorus binds to magnesium and calcium to maintain bone consistency. That said, do not forget to include in your diet sunflower seeds, germ and wheat bran, tahini, cheese that is not very fatty, soy and its derivatives.

More minerals that you should consume

Iron is also another essential mineral, and you can get it from anchovies, anchovies, sardines, red meat, liver, whole grains, and legumes, among others.

You must know that to assimilate much better the iron you must eat them next to salads seasoned with lemon or vinegar. Also with foods that contain vitamin C, such as tomato, raw pepper, kiwi or citrus.

Boron-rich foods should also not be missing from your diet. This mineral will help you maintain your optimal bone health and will help in the metabolism of magnesium, calcium and phosphorus. To consume the correct doses, add broccoli, parsley, cabbage, mushrooms, peas, lettuce, watercress and green beans to your meals.

Finally, check with your doctor if you have doubts about your diet for menopause. He will know how to orient you in the best way.

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