What is the ideal diet during menopause

What is menopause?

We call menopause the last episode of menstruation, where estrogens decrease, which leads to possible symptoms: increased palpitation (the heart speeds up), increased blood pressure, some hot flashes (caused by adrenaline and noradrenaline), decalcification and osteoporosis, increased cholesterol, sadness and irritability due to the decrease in neurotransmitters, dehydration, inflammation, insomnia, among others.

In any case, if we take care of ourselves through a good diet and supplementation, we can avoid or solve all these symptoms.

What symptoms does menopause produce?

We can detect different symptoms, such as some of those mentioned above, which will vary depending on the woman:

  • Tendency to put on weight.
  • Risk of osteoporosis (adolescence, prevention).
  • Cardiovascular risk, estrogens no longer protect us.
  • Hot flashes (avoid coffee, alcohol and tobacco).
  • Dryness of mucous membranes, (loss of elasticity, repetitive cystitis, (ph) skin and hair loss and loss of elasticity (evening primrose and borage).
  • Low libido.
  • CNS disorders with irritability and depression that can be aggravated by unbalanced diets in B vitamins and magnesium (anxiety, insomnia, irritability, mood).

What is the ideal diet during menopause?

The diet of menopausal women should be a draining diet, rich in potassium to be well hydrated.

We recommend foods rich in potassium such as red bell pepper, diuretic and also rich in carotene (provitamin A), strawberries, pineapple, zucchini, mushrooms, almonds (also very rich in magnesium and calcium).

For more information about the ideal diet during the menopause, please consult Mrs. Pérez Martí, specialist in nutrition and dietetics.