Menopause is a natural process in the life of every woman in which the ovaries progressively decrease their ability to produce estrogen (female sex hormones).
This hormonal change causes numerous symptoms such as hot flashes, vaginal dryness, bone decalcification, mood swings, tendency to gain weight among others.
This tendency to gain weight during menopause is made worse by poor diet and sedentary lifestyle.
Hence the importance of establishing a healthy diet that helps women to live fully in this stage of their lives.
However, we ask ourselves what should be the diet for menopause? What recommendations or suggestions should be followed at this stage?
Food for Menopause
It is recommended to consume:
-White meats such as fish, chicken breasts, and turkey, to four servings weekly.
-Whole-grain vegetables and cereals
-Fruits (three pieces a day), especially pears and apples, as white meat fruits as these specifically reduce by half the risk of cerebrovascular disease that increases in women after menopause due To the decrease of the estrogen hormone. In this sense,
-Take at least 1.5 to 2 liters of water a day
-Saturated fats such as fried foods, fats, shortenings
-Fats in meats such as viscera and sausages,
-Whole dairy products, cream, and butter,
-Salted processed products such as cubes, broths, packet soups, seasoning sauces.
-Sweets (especially those manufactured in industries) that include coconut or palm oils
-Do not abuse salt.
Caffeinated beverages -Alcoholic beverages
With regard to this last point, drinking a glass of wine occasionally is not usually a problem, especially if it is good wine (of biological origin and without additives of any type); Black grape juice and red wine contain the beneficial molecule known as resveratrol, a substance contained in the black grape that seems to act very positively in the prevention of some types of cancer.
The problem with alcohol begins when its consumption becomes habitual, excessive, addictive or uncontrolled, since then it has a long list of undesirable effects: from the inhibition of the correct absorption of nutrients like the vitamins of group B and minerals like the Zinc , magnesium and calcium (essential to maintain bone density and prevent osteoporosis), to the corresponding work overload for the liver, which during menopause is especially sensitive because it is responsible for processing and eliminate certain toxins that can cause The hormones in this process of changes.
On the other hand, alcohol produces a stressful situation, because after having consumed it, the secretion of adrenaline increases, which can cause anxiety, irritability, increased blood pressure, hypoglycemia, and so on.
Regarding caffeine, it belongs to a group of substances called methylxanthines, found in coffee, tea, chocolate, cola, cocoa and some analgesia or anti-migraine drugs. Some studies have linked methylxanthines with the occurrence of breast pains, as well as the formation of cysts or fibrocystic bulges.
Instead of drinking coffee, we recommend that you try with substitutes based on malt, chicory or cereal mixture; As for tea, you have many options: green tea, rooibos tea, three-year tea, red tea. etc.
Healthy recipe for menopause: Fruit salad with the whole cream
-500 g nonfat yogurt
-1 tablespoon lemon juice
-2 tablespoons bran for breakfast (All-bran type)
-1 tablespoon Cane sugar
-4 sprigs of mint to decorate
Cut the papaya in half, remove the seeds, peel and cut into large dice. Peel the handle; Cut the pulp around the bone and divide it into slices. Boning Pears Peel the kiwi and cut it into slices. Wash the strawberries.
While preparing the fruit, pick up your juice in a cup and add the bran, lemon juice, and sugar; Leave to marinate until the bran is softened.
Add the flavored bran to the yogurt, mix and divide the cream into four portions to be put in spoonfuls on the bottom of four plates of dessert. Arrange the prepared fruit on the cream of yogurt, add the cut strawberries in half and decorate each dish with a sprig of mint.
One aspect that is important to take into account when talking about menopause is osteoporosis since many women occur simultaneously