Supplements and nutrition care during menopause

Suplementos y cuidados de alimentación durante la menopausia

You have been told in a thousand ways that menopause is a stage of change, that you are going to experience transformations in your body and that your mood will be very variable.

You have friends who tell you about hot flashes, loss of sexual desire, and how they gained weight.

But little is said about the diet you should have or whether you need supplements during menopause.

We tell you how you can modify your diet and what additional help will help you face this stage.

What happens during menopause?

During this stage your hormones begin to present alterations, especially there is a considerable decrease in estrogen levels, which can trigger the following changes:

  • Loss of bone mass. That is why we must ensure the intake of calcium and vitamin D to prevent possible osteoporosis.
  • Cardiovascular risk. There may be an increase in fat accumulation, which generates possible elevations in cholesterol.
  • Slow metabolism. By having a lower caloric expenditure, weight gain may occur.

You can also read: How do I know that I am entering menopause?

What you should not eat during menopause

  • Very salty and fatty foods: cheeses, sausages or sauces often contain high sodium and fat, which can contribute to fluid retention.
  • Also avoid adding salt to all your meals.
  • Refined sugars: all the sugary desserts, ice creams and chocolates that you used to eat may be affecting your insulin levels and generating more visceral fat.
  • Coffee: If you drink 5 cups of coffee a day, your nervous system may no longer be able to tolerate so much caffeine. Reduce your coffee consumption as much as possible and leave it before 3:00 pm so that it does not interfere with your sleeping pattern.
  • Alcohol: beers or glasses of wine every weekend? Alcohol is a substance that has harmful effects on your liver, your hormones and your mood, so it is best to reduce the frequency of consumption.

How to understand and support a woman during menopause?

What you should include in your diet during menopause

Sources of calcium and vitamin D
  • Legumes
  • Nuts and seeds
  • Tofu
  • Soy
  • Eggs
Fatty acids
  • Blue Fish
  • Flaxseed or chia seeds
Lean proteins
  • Chicken
  • Turkey
  • Fish
Vegetables and fruits
  • Broccoli
  • Spinach
  • Cauliflower

Vitamins and supplements for menopause

Thinking about complying with new lifestyle habits can be a little overwhelming, so you can rely on some supplements for menopause:

  • Vitality Greens: Capsules that include cruciferous vegetables that have been shown to be beneficial in regulating estrogen levels.
  • Water Less: it will help you reduce inflammation in your body due to fluid retention.
  • Happy Poo: will help you with your constipation problems.

Now that you have more knowledge about how you can improve your diet during this stage of your life, change your shopping list and start the change with your next trip to the supermarket.

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