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Menopause Symptoms and Role of Nutrition

Symptoms of menopause in women indicate the beginning of old age. At this stage, nutritional needs change due to the hormonal changes that occur.

For this reason, experts have set up specific recommendations for different age groups, physical activity levels and physiological conditions that affect women’s lifestyles to help them live healthy.

Want to learn how your diet can help you have control over menopausal symptoms? We will explain below, read on!

What is menopause?

Menopause is a normal physiological process in a woman’s life. Causes the complete disappearance of menstruation. Although the family history affects the beginning of this life phase known as menopause, it usually occurs around 45-50 years old.

Nutritional recommendations during menopause

balanced diet to fight the symptoms of menopause
A balanced diet is required to keep your body functioning properly during menopause.

Menopause is a life stage characterized by certain physiological changes. These changes include specific nutritional requirements and energy. Energy needs are reduced by about 5% every ten years, meaning calorie intake should be lower.

In addition, a varied and balanced diet tailored to individual needs contributes to staying healthy, preventing diseases and improving quality of life.

At this stage, the calorie distribution of macronutrients will be based on a balanced nutrition principle.

  • Carbohydrates should represent 45-60% of total calories.
  • In addition, proteins should represent 10-15% of total calories.
  • Similarly, fats should represent 20-35% of total calories.


Women who have undergone the menopause process should consume more complex carbohydrates and Avoid simple sugar intake through sugar, pastries and soft drinks.


Approximately 50% of the proteins consumed should have high biological valueThus, essential amounts of essential amino acids can be supplied to the body. In addition, experts recommend combining plant proteins (cereals and legumes) to provide the body with quality proteins.


These are very important in menopause. Experts say that against unsaturated fats monounsaturated (oleic acid) and polyunsaturated (linoleic, eicosapentaenoic and docosahexaenoic acid) of oil recommends consumption.

Vitamins and minerals

The recommended vitamin and mineral intake is the same as the rest of the population, with the exception of calcium and vitamin D. This is because the use of these vitamins is necessary for the prevention of osteoporosis.

You should also read: Recommendations for Adaptation to Menopause

Foods that fight the symptoms of menopause

kiwi in fighting menopausal symptoms
Some foods that reduce the symptoms of menopause are important at this stage.

The body responds to hormonal changes with some symptoms that may be bothersome. These guidelines and food will help you enjoy this stage.

1. For hot flashes

Experts recommend reducing the consumption of stimulating foods such as tea, coffee, alcohol and chocolate, especially at night, containing caffeine.

This is because it can increase and intensify hot flashes that stimulate the nervous system, prevent sleep and increase urinary frequency. Not getting a restful sleep can trigger hot flashes.

2. For bones

bone protection with calcium
Calcium is the main mineral in bone formation.

Postmenopausal women are the group most at risk of experiencing bone problems (four times more than men). This is because they experience a decrease in estrogen levels and other hormonal deficiencies, which leads to irregular absorption of calcium.

According to the data obtained from the study “Osteoporosis: An important public health problem”, one out of every two women lives at least some bone fractures (usually in the hip). Therefore, the main foods that provide the most nutrients for strong bones are foods rich in calcium, vitamin D, phosphorus and magnesium.

This is the main mineral in the formation of bone tissue. Without this mineral, the body cannot form healthy and structured bones. Therefore, not consuming calcium increases the likelihood of developing osteoporosis.

This vitamin is important for promoting the absorption of calcium and helping to maintain adequate levels of this mineral in the blood. Fatty fish, eggs, and liver are good for people with bone problems because they’re rich in this vitamin. is particularly suitable.

Just like vitamin D, phosphorus deficiency affects calcium absorption and causes bone demineralization. The foods that best balance the contribution of phosphorus are protein-rich foods such as meat, fish, eggs and dairy products.

Nuts, whole grains and legumes are also rich in this vitamin.

Recent studies focusing on fighting osteoporosis have shown that bone mass loss is not just due to calcium deficiency. The deficiency of another protein called osteocalcin plays a role in this case.

Vitamin K deficiency, Proceedings of the United States National Academy of Sciences Increases the risk of bone fractures, as the study on “Bone dilatation band formation” published in the journal shows. Vitamin K deficiency prevents bone calcification.

For Volume 3

skin elasticity
Hydration is the key to keeping the skin elastic and firm during menopause.

Over the years, it is normal for wrinkles to appear that people fear. The drop in estrogen levels can speed up this process. It is important to maintain a daily beauty routine to prevent excessive wrinkling.

In addition, you should also consume foods that act as antioxidants:

  • C vitamin. You can find this vitamin in peppers, kiwi, broccoli, blackberries and citrus fruits.
  • Zinc. Shellfish, meat, seeds, lentils and beans are rich in this mineral.
  • Vitamin A. Foods such as carrots, beets, tomatoes and red vegetables are rich in this vitamin.

While these foods help maintain natural skin elasticity, you should not forget about moistening. Drinking eight glasses of water a day during menopause is essential if you want beautiful skin.

You should also read: 5 Keys to Weight Loss Diet During Menopause

4. Coping better with hormones

woman going to doctor's appointment
Foods rich in some essential amino acids help control menopausal symptoms.

Foods rich in tryptophan

This amino acid is important in the production of serotonin, a neurotransmitter that affects mood swings and sleep and appetite changes. These are frequent changes during menopause.

To reduce these menopausal symptoms, it is important to increase the consumption of:

  • Turkey meat
  • The fish
  • Spinach
  • Cottage cheese (ricotta)
  • Oat
  • Sesame and sunflower seeds

Omega-3 to control hormones

Another nutrient that can help reduce menopausal symptoms caused by hormones is omega-3 fatty acids. These fatty acids work with serotonin and It reduces the negative effects on cardiovascular health.

Therefore, you should increase the consumption of:

  • Oily fish
  • Chia seeds
  • Nuts
  • Canola or rapeseed oil

In conclusion, we hope these tips will help you fight the symptoms of menopause. A healthy lifestyle that includes a balanced diet and exercise is the best way to deal with this stage of your life.

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