Millions of women go through it menopause Every year comes a stage characterized by the absence of menstruation and the appearance of symptoms such as hot flashes, mood disorders and sleep disorders.
According to studies cited by Very good healthDiet plays an important role in managing these symptoms and helps prevent related health problems such as osteoporosis.
According to recent evidence and recommendations from specialized institutions, maintaining a balanced diet based on specific foods can improve the quality of life during the menopausal transition.
Science has discovered how certain eating habits influence the intensity and frequency of symptoms. Experts consulted by Very good health They point out that the choice of certain foods can ease the symptoms associated with menopause, while others can make them worse.
A review published in the magazine Nutrients in 2023 highlights that adequate nutrition is becoming increasingly important for overall health during this phase. Both those North American Menopause Society like him US Department of Health and Human Services Emphasize the importance of healthy eating habits given the challenges of menopause.
The increase in consumption of Fruit And Vegetables It is one of the most important nutritional recommendations backed by scientific evidence. Research cited by Very good health concluded: “Higher fruit and vegetable consumption is associated with fewer menopausal symptoms.”
The vegetable proteinsparticularly soybeans and their derivatives, have attracted attention in the scientific community. The study of Women’s Study for Relief of Vasomotor Symptomspublished in 2021 and collected in Very good healthshowed that a plant-based diet supplemented with soy products significantly reduced vasomotor symptoms, including hot flashes and night sweats.
An eating behavior that sets priorities Legumes, green leafy vegetables, whole grains and nuts is positively supported according to current studies. These foods not only relieve immediate discomfort, but also strengthen protection against metabolic and cardiovascular diseases, which are more common after menopause.
Essays reviewed by Very good health They claim that increased fiber and phytonutrient intake can promote overall well-being during this time in a woman’s life.
Not all foods are equally recommended. Sources verified by Very good health warn that high consumption of added sugar, highly processed foods and saturated fats can increase symptoms such as mood swings, digestive problems and weight gain. The surplus of Caffeine, alcohol and salt It could also increase the likelihood of hot flashes and cause trouble sleeping.
Some eating habits, such as highly restrictive diets or drastic changes without medical supervision, pose additional risks. According to the U.S. Department of Health and Human Services, nutritional imbalance can affect the absorption of essential nutrients and affect women’s quality of life.
The decline in estrogen at this stage accelerates the loss of bone density, which is why caring for bone health is a priority. The North American Menopause Society, cited in Very good healthemphasizes that maintaining strong bones requires adequate intake of protein, calcium and vitamin D.
Current research results from 2023 and 2024 show that both animal and plant protein contribute to the maintenance of muscle and bone mass.
The sources consulted by the media recommend a diet that includes: low-fat dairy products, calcium-rich fish, seeds and green leafy vegetablesalong with controlled sun exposure to promote the synthesis of vitamin D. These strategies help minimize the risk of fractures and bone complications in the medium term.
In addition to dietary changes, incorporating complementary healthy routines offers additional benefits in relieving menopausal symptoms.
Very good health It also brings together research that highlights the regular practice of physical activity as a way to relieve discomfort, improve mood and facilitate weight control. Maintaining appropriate sleep habits and developing stress management techniques are associated with a less unpleasant menopause experience.
Participation in psychological support programs and support groups can provide help in coping with the emotional and physical changes typical of this phase. According to the studies cited, the combination of nutritional and behavioral factors favors the best outcomes for women’s health.
Before making any major dietary changes, Very good health and organizations like North American Menopause Society They emphasize the importance of consulting with health professionals.
Self-medication, resorting to treatments without scientific support, or drastic changes in eating habits can be ineffective and dangerous. Experts recommend seeking advice from nutrition or medical specialists to tailor the intervention to individual needs and particular clinical conditions.
The right selection of Eat and the incorporation of healthy habits They represent valuable tools to improve the menopausal experience, always under the supervision of qualified health professionals, as shown by current studies and compiled specialist sources Very good health.
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