Diet for menopause

Menopause is a natural stage in a woman's life that usually brings with it a series of hormonal changes. One of the most common changes is weight gain, which can be a cause for concern for many women.

Does diet influence weight gain during menopause?

Yes, diet plays an important role in weight control during menopause. With the decrease in metabolic rate and changes in body composition, it is crucial to maintain a balanced diet and moderate caloric intake. A diet rich in fruits, vegetables, whole grains, and lean proteins, and low in saturated fats and refined sugars, can help prevent weight gain.

What foods are not recommended?

It is important to limit the consumption of some foods that can contribute to weight gain during menopause, such as:

• Sugars: Refined sugar, sugary drinks and sweets. Excessive sugar consumption increases blood insulin levels, which can lead to fat storage.
• Saturated and trans fats: Red meat, sausages, processed pastries and fast food. Saturated and trans fats increase LDL ("bad") cholesterol in the blood, which can increase the risk of heart disease.
• Refined flours: Refined flours are high in sugar and low in fiber, which can cause blood sugar spikes and increase appetite.
• Processed foods: Prepared meals, sauces, and snacks. Processed foods are often high in calories, saturated fat, sodium, and sugar, and low in nutrients.
• Alcohol: Excessive alcohol consumption can contribute to weight gain, as alcoholic beverages are high in calories.

What is the best diet during menopause?

To maintain a healthy weight during menopause, it is important to follow a nutrient-rich diet that includes the following foods:

• Fruits and vegetables: They are rich in vitamins, minerals and fiber, which help satisfy appetite and maintain a healthy weight.
• Whole grains: They are a good source of fiber and energy, and help regulate blood sugar levels.
• Legumes: They are rich in protein, fiber and iron, and help satisfy the appetite.
• Fatty fish: They are rich in omega-3 fatty acids, which are beneficial for heart and brain health.
• Skimmed or low-fat dairy products: These are a good source of calcium and vitamin D, which are important for bone health.
• Nuts and seeds: They are rich in protein, fiber, vitamins and minerals, and help satisfy appetite.

A diet to lose 5 kilos during menopause?

If your goal is to lose 5 kilos during menopause, you can follow these tips:

- Reduce calorie intake: To lose weight, you need to consume fewer calories than you expend. You can do this by reducing portion size, choosing lower-calorie foods, and avoiding processed foods.

- Increase physical activity: Doing at least 30 minutes of moderate physical activity most days of the week will help you burn calories and lose weight. Prioritize strength training followed by a few minutes of resistance training.

- Eat a healthy diet: Choose nutrient-rich, low-calorie foods such as fruits, vegetables, whole grains, legumes, fatty fish, and low-fat dairy products.

- Manage stress: Stress can contribute to weight gain, so it's important to find healthy ways to manage it, such as yoga or meditation.

- Consult a dietitian or nutritionist: A professional can help you create a personalized eating plan that fits your needs and goals.

What are phytoestrogens? Which ones can I eat without gaining weight?

Phytoestrogens are compounds found in some plant foods that have a structure similar to estrogens. Some studies have suggested that phytopathogens may have some health benefits during menopause, such as alleviating vasomotor symptoms and reducing the risk of osteoporosis .

Some foods rich in phytoestrogens that you can eat without gaining weight are:

• Soy: Tofu, tempeh, edamame.
• Flax: Flax seeds, flax oil.
• Chickpeas: Hummus, falafel.
• Nuts: Walnuts, almonds, pistachios.

Remember:

Menopause is a natural stage in a woman's life and there is no need to feel ashamed of weight gain. However, it is important to maintain a healthy lifestyle to reduce the risk of disease and improve your quality of life.

References:

• Regenera, E. (2023, July 27). Menopause: Forbidden diet vs. recommended diet . Regenera Health | Leaders in Integrative Medicine and Psychoneuroimmunology. https://regenerahealth.com/blog/menopausia-alimentacion/

• Obesity . (2023, July 22). Mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742

• Nutrition, how it influences during menopause . (2023, November 3). Grupo Recoletas News. https://www.gruporecoletas.com/noticias/alimentacion-como-influye-durante-la-menopausia/

• Carreira, M. (2021, December 24). What are phytoestrogens ? MAPFRE Health Blog. https://www.salud.mapfre.es/nutricion/reportajes-nutricion/que-son-los-fitoestrogenos/

• Denby N. (2023). Menopause: Top Ten Tips on Nutrition and Weight Gain. Post Reproductive Health , 29 (4), 235. https://doi.org/10.1177/20533691231180722