Menopause is a natural stage in every woman's life that generally begins at 45 years of age and lasts between 10 and 15 years, with a change in hormonal balance.
At this stage, some women may have a series of symptoms that can be summarized under the name of "menopausal symptoms." The most common are hot flashes, sweating, palpitations, dizziness, and vaginal dryness.
There are other symptoms that can occur as a result of decreased hormone production such as: headaches, apathy, nervousness, insomnia, weight gain, loss of muscle mass and even an increased risk of developing osteoporosis.
What are the nutritional recommendations at this stage?
Here are some recommendations:
Eat vegetables of various colors, raw or cooked, for lunch and dinner.
Consume fewer carbohydrates and those with a low glycemic index, preferably at breakfast and lunch.
Always include protein for lunch and dinner . We recommend a minimum of 80 g for a woman weighing 60-65 kg, depending on the sporting activity. This combination is very beneficial, as we will not feel hungry and will forget about food for longer.
Slightly increase the proportion of lean animal proteins such as white meats (chicken and turkey) and consume more vegetable proteins. Protein from fish and eggs is preferable to meat. Protein from fish and eggs is preferable to meat, especially at dinner.
Eat few sweet things , opt for cooked fruit with cinnamon or sugar-free fruit jellies, or fresh fruit.
Reduce consumption of saturated fats (butter, pastries, etc.) and increase omega-3 fats, cold-pressed oils, seeds and nuts.
Increase physical exercise no matter what, even if it is difficult and we are tired.
We need to retrain our metabolism, which is becoming increasingly slower. Fat accumulates in the abdominal area, and only “exercise” and “healthy eating” work against this.
Nutritional supplements for hormonal deficiency
1. Soy isoflavones
Soy is one of the plants richest in isoflavones. These structures have a shape similar to that of natural estrogens, so they occupy the space of these estrogens that are no longer produced during menopause. These substances are known as phytoestrogens (estrogens of plant origin) and they alleviate the symptoms of the lack of natural estrogens. They have several contraindications, and should be avoided by people who cannot take estrogens, due to a history of cancer linked to the female sexual organs or breast, as well as people who are allergic to soy. The doses are 50 to 150 mg/day, but always following the recommendations of the pharmacist or doctor.
2. 'Black cohosh' or Cimifuga Racemosa
It is an alternative to soy, a plant originating in North America, very rich in phytoestrogens, which is why it can also relieve short- and long-term symptoms of menopause. According to studies, the effect is much greater than that of soy when it comes to hot flashes, and it is also very effective for palpitations and anxiety.
3. Red clover or red clove
It is a wild legume plant, which also contains isoflavones and helps to eliminate the effects of nighttime hot flashes, as well as anxiety and depression. It also contains other minerals such as calcium, magnesium, chromium, potassium and some vitamins such as vitamin C. Its effect is similar to that of soy isoflavones, and generally many specific dietary supplements to help with menopause contain a different mixture of isoflavones from different sources.
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