Diet in menopause: what to eat and what to avoid
Well-being — di Redazione
Some dietary tips to incorporate into the diet of women going through menopause. Here is what to eat and what to avoid for a balanced diet.
Diet in menopause: what to eat and what to avoid
Some dietary tips to incorporate into the diet of women going through menopause. Here is what to eat and what to avoid for a balanced diet.
Pubblicato per la prima volta in data: Gennaio 7, 2010
Here are some tips on which foods to include in your diet and which to avoid altogether.
Water
Dehydration creates a mineral imbalance, which has a knock-on effect on hormonal balance. It has been shown to create a state of chronic stress in the body, which appears to be linked to an increased incidence of breast cancer, following increased secretion of a hormone called prolactin. It also alters the amino acid balance and causes more errors in DNA during cell division.
The problem of chronic dehydration in women is very common: there is a tendency to drink coffee, tea, fruit juices, fizzy drinks and energy drinks, all of which contribute to dehydrating the body. In reality, the only thing that truly works is water, as pure as possible. It is estimated that we need at least a couple of litres a day. For women with high sympathetic nervous system activity who eliminate fluids too rapidly, it can be helpful to add 20 per cent apple juice to their water, as the sugar it contains improves hydration.
Phytohormones
These are substances found in plants with oestrogen-like activity. They have been shown to have an effect on the body's hormonal balance. Eating foods rich in phytohormones lowers the risk of heart disease and breast cancer. Foods rich in phytohormones include: brown rice, beans, flaxseeds, tofu, pomegranate, horseradish, rhubarb, fennel, green tea.
Bioflavonoids
These too have oestrogen-like activity; they improve hot flushes, anxiety, mood swings and irritability. They alleviate heavy menstrual bleeding during the perimenopause, strengthen capillary walls and help keep skin elastic. Citrus fruits are particularly rich in them, as are cherries, buckwheat, rosehip and green peppers.
Boron
Found in significant quantities in buckwheat, millet, whole oats and barley, beetroot, green peas, soy, lentils, spinach, parsley, potatoes, lemons, almonds, hazelnuts, walnuts, flaxseeds and shrimps. It is necessary for the proper metabolism of calcium and stimulates the action of administered oestrogens.
Essential fatty acids
Necessary for good health, they are fundamental components of many organs and tissues. Foods rich in them include: walnuts, flaxseed oil, dark leafy vegetables and fish. Recommended for menopausal women, especially those with problems affecting the skin, nails, hair or vaginal tissue. They help prevent all major degenerative diseases, including heart disease and cancer.
Vitamins and minerals
An ordinary diet almost never provides a sufficient intake of vitamins and minerals. Stress in itself considerably lowers the level of these nutrients in the blood, so vitamin and mineral supplementation is of considerable importance when it is not possible to follow an appropriate diet. Of particular importance during menopause are all B-group vitamins, and B6 in particular, found naturally in brewer's yeast, wholegrains, wheat germ, soy, walnuts and almonds.
With regard to the prevention of osteoporosis, if calcium, iron, phosphorus and magnesium are well represented in the diet, a manganese-cobalt and zinc-copper combination may be sufficient. Another mineral worth taking is selenium, a powerful antioxidant that prevents ageing and degeneration of tissues, including internal organs. Selenium is naturally found in excellent quantities in pumpkin seeds.
FAQs
- Which foods should be avoided during menopause? During menopause it is advisable to avoid foods high in saturated and trans fats, refined sugars, excess salt, caffeine and alcohol, as these can exacerbate symptoms such as hot flushes, insomnia and weight gain.
- What can you eat for breakfast during menopause? An ideal breakfast during menopause can include wholegrains, lean proteins such as Greek yogurt or eggs, and fresh fruit to provide sustained energy and support digestion and weight management.
- What should you eat when you are going through menopause? When going through menopause, it is beneficial to consume foods rich in calcium and vitamin D for bone health, phytoestrogens such as soy and flaxseeds for hormonal balance, and plenty of fibre from fruit, vegetables and wholegrains for digestive wellbeing and weight management.
- What should you eat to boost your metabolism during menopause? To boost metabolism during menopause, it is helpful to include lean proteins in the diet, foods rich in iron and iodine to support thyroid function, and to maintain adequate hydration to optimise metabolism.
- Which vitamins are often lacking during menopause? Vitamins commonly deficient during menopause include vitamin D, important for bone health; vitamin B12 for the nervous system and red blood cell production; vitamin B6, which helps regulate hormones; and vitamin E for its antioxidant properties and skin support.