Menopause diet

Menopause mode is the obsession of many women because of the discomforts and inconveniences brought about by this period. However, with small changes from the diet will help women go through this phase comfortably and gently.

Menopause is a natural transition in a woman's life when her menstrual cycle ends. This period is confirmed 12 months after the last menstrual period in women. However, the transition and symptoms associated with menopause can last for several years.
During the transition to menopause, the hormone estrogen begins to decline, disrupting the normal cyclical patterns of estrogen and progesterone. Many women experience symptoms such as hot flashes and trouble sleeping during this transition. Also, hormone changes lead to decreased bone density, which can increase the risk of fractures
Fortunately, dietary changes will reduce menopausal symptoms.

In the menopausal diet, women should include plant-based foods with isoflavones because they act in the body like a weak form of estrogen. As a result, foods containing isoflavones such as soybeans and tofu can help relieve menopausal symptoms.

The decline in estrogen levels during menopause can increase the risk of bone fractures in women. Dairy products like milk, yogurt and cheese... contain calcium, phosphorus, potassium, magnesium, and vitamins D and K - all essential for bone health.
In a study of nearly 750 postmenopausal women, those who ate more dairy and animal protein had significantly higher bone density than those who ate less.
On the other hand, milk can also help improve sleep. A review study found that foods rich in the amino acid glycine, milk and cheese, promote deeper sleep in postmenopausal women. Furthermore, some evidence concludes that dairy consumption reduces the risk of early menopause occurring before age 45.

Healthy fats like omega-3 fatty acids offer many benefits to women going through menopause. A review study of 483 postmenopausal women concluded that omega-3 supplements reduced the frequency and severity of night sweats
Foods highest in omega-3 fatty acids include fatty fish like mackerel, salmon, and anchovies, and nuts like flax, chia, and hemp seeds.

Whole grains are high in nutrients including fiber and B vitamins, thiamine, niacin, riboflavin and pantothenic acid. A diet high in whole grains reduces the risk of heart disease, cancer, and early death.
In one review, researchers found that people who ate three or more servings of whole grains per day had a 20-30% lower risk of heart disease and diabetes than those who ate mainly starch.
A study of 11,000 postmenopausal women found that eating 4.7 grams of whole-grain fiber per 2,000 calories per day reduced the risk of premature death by 17%, compared with eating just 1.3 grams of whole-grain fiber. seeds per 2,000 calories.
Whole grain foods include brown rice, whole wheat bread, barley, quinoa, Khorasan wheat (kamut) and rye.

Fruits and vegetables contain many vitamins and minerals, fiber and antioxidants. In a study of 17,000 postmenopausal women, those who ate more vegetables, fruits, fiber, and soy had 19% fewer hot flashes than a control group.
Cruciferous vegetables can be especially helpful for postmenopausal women. Eating broccoli in particular reduces levels of an estrogen linked to breast cancer, while increasing levels of an estrogen that protects against breast cancer. Dark berries may also be beneficial for women going through menopause.

The decline in estrogen from menopause is associated with decreased muscle mass and bone strength. Therefore, women going through menopause should eat more protein. Guidelines recommend that women over the age of 50 eat 0.45–0.55 grams of protein per pound (1–1.2 grams per kilogram) of body weight daily or 20–25 grams of high-quality protein every meal.
Protein rich foods include eggs, meat, fish, legumes and dairy products. Alternatively, you can add protein powder to smoothies or baked goods.

Dieting during menopause is an important part of helping women improve symptoms that may occur during this period such as: Mood instability, indigestion, poor appetite, poor sleep,... Some foods women should avoid in the menopausal diet

High blood sugar, insulin resistance and metabolic syndrome are linked to hot flashes in menopausal women
Processed foods and added sugars cause rapid blood sugar spikes. Especially processed foods have a great effect on blood sugar levels. Therefore, limiting the intake of high-sugar and processed foods such as white bread, crackers, and baked goods should be limited in postmenopausal women
US guidelines recommend keeping added sugars low Supplement at less than 10% of daily calories. For example, if you eat a 2,000-calorie diet, use less than 200 calories of added sugars.

Caffeine and alcohol are stimulants that can cause hot flashes in menopausal women. In a study in 196 postmenopausal women, caffeine and alcohol intake increased the severity of hot flashes but not their frequency. On the other hand, another study associated caffeine consumption with a lower rate of hot flashes.
In addition, caffeine and alcohol are known to be sleep disruptors and make it difficult for many women to fall asleep. So, if you fall into this category, consider avoiding caffeinated or alcoholic beverages near bedtime.

Hot spicy foods cause heat, so experts should recommend that women during menopause should not eat hot spicy foods. A study of 896 women going through menopause in Spain and South America found a link between eating a lot of spicy foods and an increase in hot flashes. Another study of 717 perimenopausal women in India also linked hot flashes when eating a lot of spicy food and anxiety levels.

Salty eating is associated with reduced bone density in postmenopausal women. In a study of 9,500 postmenopausal women, consuming more than 2 grams of sodium per day was associated with a 28% higher risk of low bone mineral density. In addition, after menopause, a decline in estrogen increases the risk of developing high blood pressure. Therefore, reducing sodium intake may help reduce this risk.
Many studies show that a sodium diet will provide more health benefits for postmenopausal women than those who eat salty foods.
In summary, menopause is associated with changes in metabolism, decreased bone density, and increased risk of heart disease. Women going through menopause experience unpleasant symptoms such as hot flashes and poor sleep.
A whole food diet with plenty of fruits, vegetables, whole grains, high-quality protein, and dairy products can reduce menopausal symptoms. Phytoestrogens and healthy fats like omega-3 fatty acids from fish also offer many health benefits. At the same time, you also need to limit some foods such as: Added sugars, processed carbs, alcohol, caffeine and foods high in sodium or spicy,...

References: webmd.com, healthline.com