Menopause and nutrition

Menopause is a natural stage in women's lives that marks the end of the reproductive stage. Although it is a natural process, it can have a major impact on women's health and well-being. The hormonal changes that occur during menopause can affect nutrition, and it's important to learn about how to take care of your body during this stage.

Adequate nutrition is essential to maintain health and reduce menopausal symptoms. During the stage, women can experience a decrease in bone mass, which can increase the risk of osteoporosis. A diet rich in calcium and vitamin D can help prevent bone loss. Also, the bonfires, one of the most common characteristics of menopause, can be reduced with a balanced diet. Avoiding foods and drinks that can trigger hot flashes, such as alcohol and caffeine, and eating foods rich in phytoestrogens, such as soy and flax, can help reduce your symptoms.

Can diet delay menopause?

Pioneering research that has evaluated the impact of food on the cessation of menstruation ensures that pasta and white rice could speed it up.

Many women perceive the menopause as pregnancy. It seems that the diet has some impact on the cessation of the period. A new study, which we collect below, warns that eating too much pasta and white (or refined) rice can advance the natural menopause in women, while a diet rich in blue fish could delay it.

Menopause is not a disease

Menopause is not a disease, but a natural process that involves the definitive end of menstruation. Although it can be a can. We already knew some tools that alleviate their annoying symptoms. But it turns out that the diet, according to a pioneering study both for its results and for its dimensions, could have an impact on the age at which menstruation stops.

Research Scientists

The research scientists, carried out in the United Kingdom with nearly 14,000 women aged between 35 and 69 for four years, have found that there is a relationship between diet and the age at which menstruation disappears.

"Menopause is advanced a few years in women who eat high amounts of pasta and refined rice, as well as certain snacks rich in saturated fat," says Jane Cade, nutritionist and co-author of the study.

Meanwhile, other foods could delay it.

"We also found that women who eat more blue fish and fresh vegetables have a later menopause ," adds Cade.

The average time difference for the cessation of the period in relation to the diet is up to four years. The conclusions of studyhave been published in the journal 'Journal of Epidemiology and Community Health'.

Milk and dairy products

Menopause in women causes a decrease in estrogen production, which alters the regulation of calcium and can cause a loss of bone mass. To prevent or reduce the loss of calcium in the bones, it is necessary to consume vitamin D. We recommend sunbathing for 15 minutes a day and adding foods rich in calcium to your diet, such as milk, yogurt or cheese.

Whole grains

It is common to feel tired during this stage of life, so it is important to consume slow-absorbing carbohydrates to obtain the necessary energy to carry out daily activities. A good choice for the first course would be a brown rice salad with carrot, tuna and boiled egg.

Cruciferous

Cruciferous vegetables such as cabbage, broccoli, cauliflower, brussels sprouts and Brussels sprouts have the ability to regulate estrogen hormone levels in the body, which can help you reduce some of the common symptoms of menopause.

White fish

In menopause, women can experience weight gain and a redistribution of body fat, which stops accumulating in the hips and accumulates in the abdomen, which can increase the risk of cardiovascular disease, cholesterol and high blood pressure. To control this process, we recommend following a diet that limits fat consumption and includes foods rich in omega 3, such as white fish, including foods such as white fish, such as cod, hake and monkfish.