Menopause is a period in which women experience many troublesome ailments. Mood changes, hot flushes, weight gain, insomnia – these are just some of the symptoms of menopause. A proper diet can help to alleviate hormonal disorders and reduce the symptoms of menopause. What diet to use during menopause?
The basis of a healthy diet – also in the case of menopause – is food supplying essential minerals, micronutrients and healthy fats. In addition, eating unprocessed foods helps to eliminate empty calories and helps maintain normal body mass. As you get older, you need to lower the amount of calories consumed, because during the menopause, muscle mass decreases and the metabolism slows down.
Foods that can ease the symptoms of menopause.
Organic vegetables and fruits should be the basis of the diet, because they contain all nutrients and valuable dietary fiber. Broccoli and cabbage help to balance estrogen levels and provide dietary fiber, vitamin C, vitamin K and electrolytes.
Foods rich in dietary fiber are important for the proper functioning of the cardiovascular and digestive systems and maintaining a healthy weight. Dietary fiber helps control appetite, body weight and cholesterol. The richest sources of dietary fiber are, among others, nuts, unpurified grains, legumes, avocados.
The level of estrogen in the body can be supplemented by adding products containing so-called phytoestrogens to the diet. Phytoestrogens are substances of plant origin that have an effect similar to the natural hormones produced by the body. The best natural source of phytoestrogen is natto – fermented soy.
An essential component of a healthy diet – especially during menopause – are omega 3 fats. The best sources of healthy fats are salmon, halibut, sardines, mackerel and linseed. In addition to help during menopause, omega 3 fats help in the production of hormones, prevent osteoporosis, depression and heart disease.
Cold pressed vegetable fats are involved in the production of hormones, in addition, they eliminate inflammation, accelerate metabolism and help control body mass. Unrefined vegetable oils are a source of vitamin E, which participates in the production of estrogen. The most valuable vegetable oils are: coconut oil, palm oil, olive oil and linseed oil. Of course, we recommend only unrefined, cold pressed oils from organic crops. A good supplement to essential unsaturated fatty acids may be dietary supplements (eg OMEGA+++).
Another important component of a healthy diet are probiotics. Probiotics introduce a balance of intestinal bacterial flora and thus affect the production of hormones: insulin, ghrelin, leptin. Yoghurt, kefir, pickled vegetables, kimchi – these are the most valuable sources of natural probiotics. The source of probiotics may also be dietary supplements (eg DIGESTIVE+++).