Menopause begins when menstrual cycles come to an end, as the ovaries stop producing estrogen and progesterone, two hormones. Although every body is different, menopause usually occurs around the age of 45.
It is important to mention that, although menopause is officially declared when the menstrual period ceases for a year, discomfort can begin much earlier, up to a year prior. According to the MedlinePlus website, the most common symptoms of menopause are:
If you are going through menopause, it is important to focus on your health, consult your doctor, and eat healthily, as good nutrition can be key to alleviating symptoms. Here we tell you which foods should not be missing from your diet during this time of your life.
Healthy fats
As you may already know, there are healthy fats, such as omega-3, which provide many health benefits.
In the case of menopause, a study conducted in 2008 found that omega-3 consumption reduced the frequency and intensity of night sweats, so you can include more chia, flaxseed, salmon, anchovies, and more.
Dairy
Another excellent option for women during menopause, as decreased estrogen levels increase the risk of suffering a fracture. For this reason, it is recommended to eat more dairy products, which are rich in calcium, potassium, phosphorus, magnesium, and other essential nutrients for bones.
The best part is that various scientific studies have confirmed that, during menopause, women who consume more dairy products experience the following benefits:
You can also read: 6 natural remedies to relieve menstrual cramps
Phytoestrogens
Phytoestrogens are very similar to the estrogens found in the human body; however, they come from fruits and vegetables.
In 2007, a group of experts discovered that phytoestrogens could have many benefits for women with menopause, so now you have many more reasons to eat more grapes, oats, beans, rice, apples, carrots, lentils, peanuts, flaxseeds, chickpeas, berries, plums, green tea, black tea, tofu, and more.
Fruits and Vegetables
If you love fruits and vegetables, we have great news for you, as hot flashes could be reduced if more vegetables, fruits, and fiber are consumed, so don’t hesitate to eat a little more broccoli, blackberries, and blueberries.
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