22 September 2021
Dieta w czasie menopauzy

Diet during menopause

The menopause, also known as the menopause, is a period that comes in every woman’s life and is associated with the gradual transition of the body from fertile to sterile. This time is also often referred to as “menopause”. Unfortunately, the menopause transition is associated with the appearance of often very unpleasant and bothersome symptoms. Mood swings and heat flushes are the most common. The silhouette also changes. However, you can support your body during this period, alleviate unpleasant symptoms and the effects of menopause. One option is to adjust your diet to the changes in your body. A diet during menopause is very important for every woman. 

Diet and menopause

There are many serious changes in a woman’s body during menopause. First of all, the hormonal balance is disturbed and there is a risk of complications and serious diseases. A woman’s quality of life is significantly reduced during the menopause, which is why each woman should take care to adjust her lifestyle in such a way as to facilitate the transition through the menopause as much as possible.

The basis is to learn more about the relationship between diet and menopause. Regular consumption of meals and taking care of their quality, so as to maximally strengthen the body, can easily reduce the discomfort associated with menopause. First of all, it is important to remember that the meals should be light and with a low glycemic index, so as not to additionally burden the body in a difficult period of changes.

What Diet During Menopause Will Be Best?

Each woman is different and the organism of each of them functions in a unique way. Although in theory the climacteric process involves the same changes in each case, each lady will react to them in a different way. Therefore, it is not possible to define unequivocally for everyone what diet is the best during menopause. The key is to observe your own body and its reactions and adjust your diet to it.

However, it is worth remembering a few basic guidelines that will be a common denominator in the diet of all menstruating women. It is important to limit the caloric content of meals, introduce more vegetables into them and, above all, it is important to eat meals regularly. The body should receive constant amounts of energy, which are provided by properly balanced, light and healthy meals eaten at appropriate intervals. You can also try to choose ingredients that will help alleviate individual symptoms.

diet during menopause

Menopause, hot flashes and diet

One of the most common and unpleasant symptoms associated with the menopause is hot flashes. As many as 85% of women experience them during the menopause. Their exact cause is unknown, but it is presumed that they result from hormonal changes that disrupt the functioning of the thermoregulatory system.

In the fight against these ailments, pharmacological agents regulating the hormonal balance are particularly effective, but diet and lifestyle are of great importance for menopause and hot flashes. First of all, you need to limit smoking and alcohol consumption. The diet should include healthy and light meals that will not limit your well-being and will not cause a feeling of heaviness. It is recommended to drink herbal infusions of sage, mint or red clover.

Menopause and an anti-wrinkle diet

Menopause most often affects women around 50-60 years of age. At this time, the skin is much less elastic and the resulting hormonal changes additionally weaken it. Therefore, it is worth betting on products that will provide the skin with necessary nutrients.

The essential product in the menu will be meat – a rich source of amino acids that make up collagen fibers and zinc. Vitamin C is also needed to produce collagen, a large amount of which can be found in citrus fruits. The menopause and the anti-wrinkle diet also mean taking care of the source of healthy fats such as avocados, nuts and rapeseed oil. They will help to prevent dehydration of the skin and the vitamin E contained in them will additionally strengthen it.

Bloated belly and diet in menopause

As many as 2/3 of menopausal women complain of frequent and troublesome flatulence. Despite the enormous advances in medicine, it is difficult to clearly define why this problem is more common in women with menstruation than in other age groups. However, one thing is certain: rounding around the abdomen, its hardness and enlargement, definitely reduce self-confidence and cause discomfort. What is the effect of diet in menopause on a bloated stomach?

If we avoid alcohol, legumes, carbonated drinks or certain vegetables such as cabbage, Brussels sprouts and onions, we can reduce the appearance of gas. However, it is worth remembering that there is no need to completely abandon the indicated products. If our body responds well to them – we can continue to eat them.

How To Lose Weight During Menopause?

The roundings appearing around the abdomen are not always the result of flatulence, which can be quickly and easily removed. Women during menopause tend to gain weight, most often in the abdominal area. These changes make women feel less feminine and feel significant discomfort in connection with the menopause.

The way to protect yourself from gaining weight or lose weight during the menopause is to maintain a proper diet and increase your level of physical activity. Even a small amount of exercise, supported by light, healthy meals, will give a woman energy, reduce the production of adipose tissue and help maintain a shapely female figure. Limiting the consumption of fats and sugars in favor of vegetables will be crucial in the fight against unnecessary kilograms.

Menopause and diet pills

Many women feel anxious about the menopause because of the high probability of gaining weight. Serious hormonal changes slow down the metabolism, making it difficult to burn calories and increase body fat. A frequent choice of women in this difficult period of menopause are diet pills.

It would seem that it will be the easiest and fastest way to fight unnecessary kilograms. Nothing could be more wrong. No chemical agent will provide us with fast and healthy weight loss without proper support in the form of exercise and a balanced diet.

Slimming supplements can help us by accelerating additional metabolism, but remember to consult a specialist when taking them and not give up a healthy, active lifestyle for them.

Menopause and slimming – forum and opinions of female Internet users

For women undergoing the menopause, contact with other women with similar problems turns out to be a great support. On the web you can find an online forum on menopause and slimming, thanks to which you can reach the opinions of many women who are already experienced in this field. Some of them will help you choose the best methods for losing weight and share the most effective diets or exercises in their case to help you burn unnecessary calories.

Most of the participants in the forum discussion confirm that the most important thing is to maintain regular meals and limit their caloric content. Reducing the amount of sugars and fats in favor of protein and increasing physical activity help to shape the body and convert the growth of fat into muscle.

Menopause – the optimal diet

Every woman in the menopausal period should focus on herself and remember that every organism is different and not only will there be different symptoms, but also the ways of dealing with them should be individually adjusted. However, we can set a few basic rules and organize them under the slogan “Menopause – optimal diet”. You should remember about the regularity of meals, the choice of products with a low glycemic index and limiting the consumption of fats.

It is worth enriching the diet with vegetables and fruits, avoiding those that can cause flatulence. Every woman should focus on providing as much vitamins, iron, calcium and potassium as possible, which will strengthen the body and alleviate the symptoms of menopause and help prevent the negative and unpleasant effects of menopause.

diet during menopause - recipes
Menopause and diet – forum for women

Losing weight is not the only problem associated with the menopause. Women try to focus their attention equally hard on finding ways to alleviate the symptoms of menopause, such as bloating, hot flashes, depression and skin changes. It is worth taking advantage of the support of people after menopause and using their experience.

Many women express their opinions on menopause and diet in an online forum. Most of them confirm the essence of strengthening the body by providing important vitamins and microelements with food. They suggest which vegetables will allow you to keep a healthy look for longer and which fruits will bring us a bit of sweetness, without burdening the body with a high glycemic index. The support and experience of such women can be an additional motivator and a way to avoid depressive states in the menopause.

Diet during menopause – menu

Not every woman is able to immediately arrange an all-day menu in such a way as to best support her body during changes. The following list presents a balanced diet that has allowed many women to go through the menopause with joy. The following menu is an example of an optimal diet during menopause.

Breakfast: 2 slices of rye bread, cottage cheese with radish and chives

Lunch: a glass of natural yoghurt with apple, cinnamon and walnuts

Lunch: buckwheat, braised beef, steamed broccoli

Afternoon tea: carrot, apple, celery salad with sunflower seeds

Dinner: tomato and mozzarella salad, wholemeal toast.

When choosing meals, it is worth remembering that they should be tasty for us. If we don’t like a product, we don’t have to force ourselves to eat it, no matter how healthy it is. Let us look for elements that will make us happy. A good mood will help you get through the change more easily.

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