Find out how food care helps to reduce the symptoms caused by hormonal fall
Hot waves, mood changes, difficulty sleeping, weight gain and dryness of the skin are some of the symptoms most reported by women during menopause. Although inevitable, according to Dr. Patricia Magier, a gynecologist graduated from Fluminense Federal University (Uff), these effects can be treated with hormone replacement and attenuated therapy with changes in the diet, which help to balance the body in front of the hormonal fall characteristic of this phase.
“Women’s nutritional needs can change significantly due to Hormonal changesMetabolic and physiological that occur during this period. It is important to increase the intake of proteins and incorporate resistance exercises in the routine to maintain muscle mass, as there is a natural loss of muscle mass and strength, known as Sarcopenia “, adds the doctor.
He explains that during menopause, the fall of female hormones, in particular estrogen, brings significant changes to the body that affect both bone and cardiovascular health. “The reduction of estrogen causes the reduction of calcium absorption by the body and accelerates bone loss, increasing the risk of osteoporosis and fractures. At the same time, the cardiovascular system becomes more vulnerable, since estrogen act in a protective way on emerging reviews and helps to maintain healthy levels of cholesterol”, says.
Importance of the balanced diet in menopause
According to Dr. Patricia Magier, a balanced diet is fundamental for this phase of women’s lives. “Consuming quality proteins, calcium, vitamin D, healthy fibers and fats help strong bones, control cholesterol And glucose in the blood, reduce inflammation and protect the heart. In addition, some foods, such as soy, legumes, fruit, vegetables and oil seeds, can help alleviate the typical symptoms of menopause, such as heat waves, mood changes, insomnia and weight gain, “he explains.
The maintenance of a balanced diet is essential at any phase of life, especially when the body undergoes natural changes that require extra treatments. “The diet not only contributes to reducing discomfort, but also acts in advance, promoting general health and quality of life in a phase in which the body naturally becomes more sensitive to metabolic and hormonal changes,” says the doctor.
Key nutrients for menopause
Among the nutrients that are distinguished during menopause there are phytoestrogen, the vegetable compounds found in soychickpeas and inside flax seedsWhich in part imitate estrogen and can help reduce the intensity of heat waves. “The fatty acids of Omega 3, present in fish such as salmon and sardine, contribute to the control of inflammation, promote the health of the heart and still help to stabilize the mood,” says Dr. Patricia Magier.
Another important strategy strengthened by the gynecologist is the maintenance of stable blood sugar. “The meals that combine proteins, good complex carbohydrates and good fats avoid blood sugar fluctuations, fatigue and changes of appetite should also be present. Colored fruits and vegetables, rich in antioxidants, while fighting oxidative stress, reduce inflammation and benefit from skin health,” explains the gynecologist.
Diets that help health in menopause
As mentioned, the choice of a balanced diet can significantly contribute to a better quality of life during menopause. Therefore, the gynecologist Dr. Ana Paula Fabricio, post -laurea in Nutrology at the Brazilian association of Nutrology (Abran), lists the beneficial dietary standards during this period. Check!
1. Mediterranean diet
Rich in fruit, vegetables, whole grains, walnuts, seeds, olive oil and fish, it is associated with various health benefits, including the reduction of menopause symptoms. “Studies suggest it Mediterranean diet It can reduce the frequency and intensity of heat waves and night sweats. In addition, it is known to improve cardiovascular health and the health of the bones, “says the doctor.
2. Diet rich in phytoestrogens
These are plant compounds that can imitate estrogen in the body, alleviating symptoms such as heat waves and vaginal dryness. “These compounds are found in foods such as soy and soy, tofu, tempeh, flax seeds, chickpeas, peas, lentils, sesame seeds, some fruits and vegetables”, explains Dr. Ana Paula Fabricio.
3. Vegetarian and vegan diet
According to the doctor, a diet based on plants, with a high consumption of fruit, vegetables, cereals, walnuts and seeds, can give different benefits as there are foods rich in fiber, vitamins, minerals and antioxidants, which can help reduce inflammation and improve general health, including some symptoms of the menopusa.
4. DISH Diet (Dietary approaches to stop hypertension)
Developed to combat hypertension, the diet of the diet is rich in fruit, vegetables, whole grains and lean proteins. “In addition to helping with blood pressure, this diet can help maintain a healthy weight and promote cardiovascular health, it is important during menopause”, explains Dr. Ana Paula Fabricio.
Hormonal replacement as an ally
In addition to the diet, in some cases hormonal replacement therapy can be recommended to soften the most serious symptoms and protect from osteoporosis. “Treatment should always be evaluated individually, considering the history of health and risk factors. The most important thing is to understand that diet and Hormonal replacement They do not compete with each other: they are complementary resources. Healthy food improves the body’s response to the changes of menopause and still protects from chronic diseases, while hormonal therapy, when indicated, acts at the root of the fallen hormone, “says Dr. Patricia Magier.
Practical strategies for every day
In general, some practical strategies can help improve daily diet, reducing the symptoms of menopause. For this, according to Dr. Patricia Magier, it is important:
- Plan meals;
- Cook in large quantities and keep in individual portions, freezing foods in smaller portions;
- Choose convenient and versatile foods;
- Buy fruit and vegetables from the season;
- Make intelligent replacements of ingredients by opting for whole grains instead of refined options.
Another important recommendation is linked to snacks between meals. “It is important to plan healthy snacks such as fresh fruit, cut vegetables, natural yogurt and oily seeds. But the most important thing is to maintain attention on the quality of the diet, which should have a greater variety of nutrients,” says the gynecologist.
Keeping a balanced diet becomes a precious resource to promote well -being and quality of life during this period. “[…] Therefore, more than alleviating the momentary discomfort, eating well in menopause is a long -term health investment, guaranteeing vitality, balance and better quality of life “, concludes Dr. Patricia Magier.
By Maria Claudia Amoroso
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
