What foods should women eat during menopause. How can diet help manage menopausal symptoms. Which nutrients are crucial for menopausal women’s health. How does menopause affect nutritional needs.

Understanding Menopause and Its Impact on Women’s Health

Menopause marks a significant transition in a woman’s life, typically occurring in the late 40s or early 50s. It’s defined as the point when a woman has gone 12 consecutive months without a menstrual period due to decreased estrogen production by the ovaries. The years leading up to menopause, known as perimenopause, can begin as early as the late 30s and are characterized by hormonal fluctuations that may cause irregular menstrual cycles.

Dr. Jenn Huber, a registered dietitian and naturopathic doctor specializing in women’s health, describes this transition as “hormone soup.” She explains, “For the first half of our lives, we’re in the peak of reproduction from puberty until, for most people, the early 40s, where we have regular deposits of estrogen and progesterone that are happening throughout the month. As we transition through perimenopause and into menopause, we have fewer regular cycles, and then they eventually stop altogether. Now we’re in a lower estrogen [and] progesterone state.”

Common Menopausal Symptoms

• Menstrual cycle changes
• Vasomotor symptoms (hot flashes and night sweats)
• Sleep disturbances
• Fatigue
• Memory problems
• Mood changes
• Weight fluctuation and slowed metabolism
• Decreased bone density
• Vaginal dryness (potentially leading to urinary tract infections)

While these symptoms are common, their severity and duration can vary greatly among women. It’s important to note that diet and lifestyle factors can play a significant role in managing these symptoms and promoting overall health during this transition.

The Role of Nutrition in Menopause Management

Proper nutrition is crucial during menopause, as it can help alleviate symptoms and support overall health. A balanced diet that includes key nutrients can make a significant difference in how women experience this transitional phase.

Why is nutrition important during menopause?

During menopause, the body undergoes significant hormonal changes that can affect various aspects of health. A well-balanced diet can help:
1. Manage weight fluctuations
2. Support bone health
3. Reduce the risk of heart disease
4. Alleviate hot flashes and night sweats
5. Improve mood and cognitive function
6. Maintain skin elasticity and hydration

Essential Nutrients for Menopausal Women

Certain nutrients play a particularly important role in supporting women’s health during menopause. Let’s explore some of these key nutrients and their sources.

Carbohydrates: Fueling Energy and Brain Function

Contrary to popular low-carb diet trends, carbohydrates remain an essential part of a healthy menopausal diet. Rachel Doyle, M.S., a registered dietitian nutritionist, emphasizes, “Carbs are important for energy and brain function.” This is particularly relevant for menopausal women who often experience fatigue and memory problems.

There are three main types of carbohydrates:

1. Sugars: Naturally occurring in fruits, vegetables, and milk. It’s best to limit added sugars.
2. Starches: Complex carbs found in bread, pasta, potatoes, peas, and corn.
3. Fiber: Another complex carb that aids digestion and is found in nuts, seeds, whole grains, and beans.

Opt for complex carbohydrates and high-fiber options to maintain stable blood sugar levels and promote overall health.

Proteins: Building Blocks for Health

Protein is crucial for cell growth and repair. Dr. Huber recommends that menopausal women aim for about 0.8 grams of protein per kilogram of body weight daily. She states, “Protein is a priority, but not to the exclusion of all other things. Try to make sure that you’re getting protein regularly at most meals and snacks. It will help keep blood sugar stable and is associated with better bone density and reduced fracture risk.”

Excellent protein sources include:

• Lean meats
• Fish
• Eggs
• Dairy products
• Legumes
• Nuts and seeds

Calcium and Vitamin D: Guardians of Bone Health

As estrogen levels decline during menopause, women become more susceptible to bone loss and osteoporosis. Calcium and vitamin D work together to maintain bone density and strength.

How much calcium and vitamin D do menopausal women need?

The recommended daily intake of calcium for women over 50 is 1,200 mg. For vitamin D, the recommendation is 600-800 IU (15-20 mcg) per day. However, individual needs may vary, so it’s best to consult with a healthcare provider for personalized recommendations.

Good sources of calcium include:

• Dairy products (milk, yogurt, cheese)
• Leafy green vegetables (kale, collard greens, spinach)
• Fortified plant-based milk alternatives
• Sardines and canned salmon with bones

Vitamin D can be obtained from:

• Sunlight exposure (with proper skin protection)
• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Fortified foods (some dairy products, cereals, and orange juice)

Phytoestrogens: Nature’s Hormone Helpers

Phytoestrogens are plant compounds that can mimic the effects of estrogen in the body. While research on their effectiveness is mixed, some studies suggest that phytoestrogens may help alleviate menopausal symptoms, particularly hot flashes.

Which foods contain phytoestrogens?

Foods rich in phytoestrogens include:

• Soy products (tofu, tempeh, edamame)
• Flaxseeds
• Sesame seeds
• Beans and lentils
• Whole grains
• Berries

While incorporating these foods into your diet may be beneficial, it’s important to consult with a healthcare provider before significantly increasing your phytoestrogen intake, especially if you have a history of hormone-sensitive cancers.

Omega-3 Fatty Acids: Anti-Inflammatory Allies

Omega-3 fatty acids, particularly EPA and DHA, have anti-inflammatory properties that may help reduce the risk of heart disease and alleviate joint pain, both of which can be concerns for menopausal women.

How can menopausal women incorporate more omega-3s into their diet?

Excellent sources of omega-3 fatty acids include:

• Fatty fish (salmon, mackerel, sardines, trout)
• Walnuts
• Chia seeds
• Flaxseeds
• Algae-based supplements (for vegetarians and vegans)

Aim to consume fatty fish at least twice a week or consider a high-quality omega-3 supplement after consulting with your healthcare provider.

Hydration: The Forgotten Nutrient

Proper hydration is crucial during menopause, as hormonal changes can lead to increased dryness in various parts of the body, including the skin and vaginal tissues.

How much water should menopausal women drink?

While individual needs may vary, a general guideline is to aim for about 8-10 cups (64-80 ounces) of fluid per day. This can come from water, herbal teas, and water-rich foods like fruits and vegetables.

Benefits of proper hydration during menopause include:

• Improved skin elasticity
• Better digestion
• Reduced bloating
• Alleviation of vaginal dryness
• Potential reduction in hot flash intensity

Foods to Limit or Avoid During Menopause

While focusing on nutrient-dense foods is important, it’s equally crucial to be mindful of foods that may exacerbate menopausal symptoms or negatively impact overall health.

Which foods should menopausal women limit or avoid?

Consider reducing your intake of:

1. Processed foods high in added sugars and unhealthy fats
2. Excessive caffeine, which may trigger hot flashes and disrupt sleep
3. Alcohol, which can worsen hot flashes and increase the risk of certain cancers
4. Spicy foods, which may trigger hot flashes in some women
5. High-sodium foods, which can contribute to bloating and increased blood pressure

Remember, moderation is key. Occasional indulgences are fine, but aim to build your diet around whole, nutrient-dense foods most of the time.

Creating a Balanced Menopausal Diet Plan

Developing a well-rounded diet plan can help manage menopausal symptoms and support overall health. Here’s a sample framework to consider:

What does a balanced menopausal diet look like?

A nutritious menopausal diet should include:

• Plenty of fruits and vegetables (aim for a variety of colors)
• Whole grains (oats, quinoa, brown rice)
• Lean proteins (fish, poultry, legumes, tofu)
• Healthy fats (avocado, nuts, seeds, olive oil)
• Calcium-rich foods (dairy or fortified plant-based alternatives)
• Phytoestrogen-containing foods (in moderation)
• Adequate hydration

Remember to distribute your protein intake throughout the day and include a source of complex carbohydrates with each meal to maintain stable energy levels.

The Importance of Individualized Nutrition During Menopause

While general guidelines can be helpful, it’s crucial to recognize that every woman’s experience of menopause is unique. Factors such as genetics, lifestyle, pre-existing health conditions, and personal preferences all play a role in determining the most appropriate dietary approach.

How can menopausal women personalize their nutrition plan?

To create a personalized nutrition plan during menopause:

1. Consult with a registered dietitian or nutritionist specializing in women’s health
2. Keep a food and symptom diary to identify potential trigger foods
3. Get regular check-ups and blood tests to monitor nutrient levels and overall health
4. Be open to adjusting your diet as your body’s needs change throughout the menopausal transition
5. Consider working with a healthcare provider to address any specific health concerns or nutrient deficiencies

Remember that nutrition is just one aspect of a healthy menopausal lifestyle. Regular exercise, stress management techniques, and adequate sleep are also crucial for managing symptoms and promoting overall well-being during this transitional phase.

Supplements and Menopause: Filling the Nutritional Gaps

While a balanced diet should be the primary source of nutrients, some women may benefit from specific supplements during menopause. However, it’s essential to approach supplementation with caution and under the guidance of a healthcare provider.

Which supplements might be beneficial for menopausal women?

Depending on individual needs, the following supplements may be considered:

• Calcium and vitamin D (if dietary intake is insufficient)
• Omega-3 fatty acids (for heart and joint health)
• Vitamin B complex (for energy and mood support)
• Magnesium (for sleep, mood, and bone health)
• Probiotics (for gut health and immune support)

Always consult with a healthcare provider before starting any new supplement regimen, as some supplements can interact with medications or have side effects.

Beyond Diet: Lifestyle Factors for Menopausal Health

While nutrition plays a crucial role in managing menopausal symptoms and promoting overall health, it’s important to consider other lifestyle factors that can impact well-being during this transition.

What lifestyle changes can support menopausal health?

Consider incorporating the following practices into your daily routine:

1. Regular exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least twice a week.
2. Stress management: Practice relaxation techniques such as meditation, deep breathing, or yoga to help manage mood swings and reduce stress.
3. Sleep hygiene: Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.
4. Pelvic floor exercises: Kegel exercises can help strengthen the pelvic floor muscles and reduce the risk of urinary incontinence.
5. Social connections: Maintain strong social relationships and consider joining support groups for women going through menopause.
6. Mental stimulation: Engage in activities that challenge your mind, such as learning a new skill or solving puzzles, to support cognitive function.

By combining a nutrient-dense diet with these lifestyle practices, women can better navigate the menopausal transition and maintain optimal health and well-being.

What To Eat During Menopause – Forbes Health

Menopause, which is when a person has gone 12 months without a menstrual cycle, is a natural stage of life every person who menstruates will go through. As the body experiences various changes, it causes symptoms that can start to occur before menopause (perimenopause) and can last for some time.

While menopause is inevitable, symptoms don’t have to interfere with your quality of life. Diet can be a powerful tool in mitigating symptoms and helping you feel more like yourself during this time.

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What Is Menopause?

Simply put, menopause is when a person has not had menstrual periods for 12 consecutive months because their ovaries are making very little estrogen. In the years leading up to menopause, a person who menstruates will experience perimenopause, usually beginning in the late 30s and 40s. During perimenopause, the amount of estrogen produced by the ovaries fluctuates and may cause irregular menstrual cycles. However, if you’re experiencing bleeding between periods, prolonged or heavy bleeding or increased cramping, it’s important to see your doctor.

“I describe it as hormone soup,” says Jenn Huber, a registered dietitian and naturopathic doctor specializing in non-diet health, hormone and nutrition support for women in midlife. “For the first half of our lives, we’re in the peak of reproduction from puberty until, for most people, the early 40s, where we have regular deposits of estrogen and progesterone that are happening throughout the month,” explains Dr. Huber. “As we transition through perimenopause and into menopause, we have fewer regular cycles, and then they eventually stop altogether. Now we’re in a lower estrogen [and] progesterone state. ” This change in hormones is what leads to the various menopause symptoms.

What Symptoms Can I Expect During Menopause?

During the transition from perimenopause to menopause, the body undergoes various hormonal changes. These changes can lead to symptoms, including:

• Menstrual cycle changes
• Vasomotor symptoms; including hot flashes and night sweats
• Trouble sleeping
• Fatigue
• Memory problems
• Mood changes
• Weight fluctuation and slowed metabolism
• Decreased bone density
• Vaginal dryness leading to urinary tract infections

What Foods Should I Eat During Menopause?

Nutrition plays a vital role in your overall health. Throughout perimenopause, menopause, and post-menopause, what you eat can also affect how you feel. Incorporating carbohydrates, proteins, and foods high in calcium, vitamin K and vitamin D may help ease symptoms during this transition.

Carbohydrates

“I know that low-carb diets are all the rage these days, but carbs are important for energy and brain function,” says Rachel Doyle, M.S., a registered dietitian nutritionist based in Chicago. Fatigue and memory problems are common symptoms during menopause, so it’s essential for women to consume carbs that energize the body and brain.

Carbohydrates are one of the three primary nutrients in food and one of your body’s main energy sources. There are three types of carbohydrates:

• Sugars are the most basic form of carb. Sugars naturally develop in many fruits, vegetables and milk. It is best to avoid foods with added sugars.
• Starches are complex carbs that the body breaks down into sugar to use for energy. Starch is in bread, pasta, potatoes, peas and corn.
• Fiber is another complex carb. High-fiber diets may help prevent stomach and intestinal problems. Foods high in fiber include nuts, seeds, whole grains and beans.

Proteins

Made of amino acids, protein is a nutrient used to grow and repair cells. Popular protein sources include meat, eggs, dairy products, seeds and nuts.

“Protein is a priority, but not to the exclusion of all other things,” says Dr. Huber. “There’s no need to be having a protein shake three times a day, but try to make sure that you’re getting protein regularly at most meals and snacks. It will help keep blood sugar stable and is associated with better bone density and reduced fracture risk.” Dr. Huber suggests a good rule of thumb for women in menopause is 0.8 grams of protein per kilogram (~2.2 lbs) of body weight.

Foods High in Calcium

Val Schonberg, registered dietitian, sports nutritionist and certified menopause practitioner, says people going through menopause should incorporate calcium into their diet because it is essential for heart and bone health. During menopause, women should aim to get 1,200 milligrams of calcium, which is slightly more than the 1,000 milligrams of calcium recommended for someone not going through menopause. People going through menopause should speak with their doctor about whether they’re getting sufficient calcium due to risk of osteoporosis.

Dairy, like milk and cheese, is one of the most common sources of calcium. You can also get calcium from leafy greens like curly kale and okra.

Foods High in Vitamin K and Vitamin D

Vitamin K and vitamin D work together to improve bone health, essential for those going through menopause, as bone density decreases during this transition, explains Doyle. Vitamin D and vitamin K are important for calcium absorption and to direct calcium from soft tissues and arteries to bones, respectively. Women in menopause and post-menopause should aim for 5 milligrams of vitamin K, which is roughly four to five cups of leafy greens, and 800 to 900 IU of vitamin D daily, which would equate to a salmon fillet.

You can get vitamin D from oily fish, like salmon and sardines, red meat, liver and egg yolks. Great sources of vitamin K include dark leafy greens, such as kale, spinach, collard greens and Brussels sprouts. Most people need vitamin D supplementation to maintain adequate levels. Talk to your doctor about what supplements would be best to try.

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What Foods Should I Avoid?

While some foods can reduce symptoms, others may trigger them. A few foods that may trigger symptoms include:

• Hot and spicy foods: may trigger hot flashes and other vasomotor symptoms.
• Caffeine: Women in menopause often experience trouble sleeping. Caffeine, especially later in the day, will add to sleep difficulty
• Alcohol: can lead to trouble sleeping and may affect mood swings and hot flashes.

Should I Try Dietary Supplements or Vitamins?

Experts agree that taking a “food-first” approach to your nutrition needs during menopause, before bringing in dietary supplements and vitamins, is ideal.

“I wouldn’t recommend supplementing [nutrients] like calcium and vitamin D on their own without testing your levels first,” explains Doyle. “If you supplement [fat-solubles] by themselves, it can throw off levels of other vitamins and minerals in your body.”

The two occasional exceptions to this rule of thumb are omega-3 fatty acids and magnesium, which are vital nutrients women may not get enough of through food, says Dr. Huber. However, it is always best to speak with your doctor or dietitian before bringing supplements into your routine.

Omega-3

Omega-3 is linked with heart health and improvements in brain health, including cognition and memory, as well as overall health, according to Dr. Huber. Some research also finds that omega-3 may help alleviate some symptoms associated with menopause transition, such as vasomotor, depressive and cognitive symptoms ^{tippy-popover-container-bg-white’ }”>[1]}Ciappolino V, Mazzocchi A, Enrico P, et al. N-3 Polyunsatured Fatty Acids in Menopausal Transition: A Systematic Review of Depressive and Cognitive Disorders with Accompanying Vasomotor Symptoms. International Journal of Molecular Sciences. 2018;19(7):1849. .

“Most people are challenged to include cold-water fatty fish two to three times a week, so [omega-3 supplements is] often one I suggest people consider,” says Dr. Huber.

Magnesium

Magnesium helps regulate muscle and nerve function, as well as blood sugar and blood pressure. It’s also important for bone health and making protein, both of which are vital for women during menopause experiencing a decrease in bone density. Natural sources of magnesium include pumpkin seeds, sunflower seeds, dark chocolate and nuts.

The Effects of Undereating in Menopause

Undereating is common among menopausal women Doyle works with and can contribute to menopause symptoms. Many women in menopause experience weight gain, and Doyle explains it’s not uncommon for women to limit their calories by fasting or skipping meals. The concern with undereating during the menopause years isn’t just calorie-related but also about getting the nourishment the body needs, like protein, she explains.

“Skipping meals, intermittent fasting, stuff like that is not very supportive, especially for women,” says Doyle. “With all the hormone fluctuations, those things can cause more issues for women, especially [during menopause].” Doyle explains that by undereating during menopause, women limit the protein, calcium, vitamins and minerals they consume, which can trigger symptoms like fatigue, mood changes and weight fluctuations.

Schonberg echoes this sentiment, saying she works with menopausal women who present with low energy levels and trouble sleeping because they’re not eating enough throughout the day. “It usually throws people off when we talk about [the fact that] they might need to eat more,” says Schonberg. “The body is not going to work great without fuel. I work on stabilizing people’s eating patterns and focusing on balancing out nutrition.”

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When to Contact a Doctor

Menopause affects everyone differently, and speaking with a doctor is essential if symptoms seem to be preventing you from enjoying daily activities. Even if symptoms are manageable, it’s important to have a gynecologist you trust and feel comfortable with.

Many menopausal people also seek registered dietitians to help them navigate nutrition as it relates to their specific symptoms. Like working with a doctor, you don’t have to wait until symptoms are unbearable to work with a dietitian or nutritionist.

Doyle explains that working with a nutritionist isn’t just about helping you find the right foods to consume during menopause but working on the mental and emotional side of food, which can be especially challenging for menopausal women. “We help you work on your relationship with food and your body, or understanding menopause symptoms like bloating that may be related to the gut microbiome,” says Doyle. ”It’s a very holistic approach to everything going on in your life, not just the food.”

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Here’s How Your Nutrition Needs Change during Menopause

Ugh, menopause. This big change is inevitable for women as they age, and most see it as impending doom. But the truth is — while you will most likely experience some symptoms — menopause doesn’t have to be this horrible drag that most women think it is.

In fact, with the right tips and tricks under your belt, you can smoothly sail through menopause with minimal discomfort. One important aspect of managing menopause symptoms is nutrition. Dr. Patricia Nevils at Vibrant Woman Health Center in Lafayette, Louisiana explains how nutrition needs change during menopause and what you should eat to ease your symptoms.

What happens to your body during menopause?

The short answer? A lot.

Your body endures many changes over the course of your life, but few compare to the menopausal transition. As you go through perimenopause and eventually become menopausal, a number of things occur, including:

• Your estrogen and progesterone levels decline
• Your testosterone declines
• Your cyclical hormonal pattern gets disrupted
• Your metabolism slows, and you may gain weight
• Your body processes certain nutrients differently
• You may experience difficulty sleeping
• You may have fluctuations in body temperature (hot flashes)
• Your bone density may decrease

How food affects menopause symptoms

Nutrition has a big impact on all of your body’s parts and processes, including the menopausal transition. Your diet may help ease symptoms by improving your gut health, promoting healthy digestion, keeping your nutrient levels in check, and ensuring your body has enough antioxidants, electrolytes, vitamins, minerals, and other nutrients to keep things running smoothly. A healthy diet can also help keep any weight gain in check.

In addition, paying close attention to your nutrition during menopause may decrease your risk of developing many diseases that often arise at midlife, such as high blood pressure, type 2 diabetes, high cholesterol, heart disease, and more. Plus, eating healthy makes you feel good and increases self-confidence.

Foods to eat (and those to avoid) during menopause

Nutrition recommendations during menopause resemble the general nutrition recommendations for everyone, but with a few key differences. Because of the changes your body goes through during menopause, you’ll need to focus on some specific nutrient requirements — examples include extra calcium and vitamin D for bone health and B vitamins for immune support, among others.

Another key change involves iron consumption: For most of your life, you were probably told to ensure you eat enough iron, but as you go through menopause, your iron requirements actually decrease. Below, see some additional guidelines for eating healthfully during menopause.

Foods to eat during menopause:

• Dark, leafy greens and cruciferous vegetables (broccoli, cauliflower, etc.)
• Starchy vegetables (squash, sweet potatoes, beets)
• Dairy products for bone health
• Lean protein (skinless poultry, lean cuts of beef and pork)
• Healthy fats, which may help manage hot flashes
• Whole grains for heart health and diabetes prevention
• Phytoestrogen foods, such as grapes and soybeans
• Lots of antioxidant-rich fruits to support immune function

Foods to avoid during menopause:

• Refined carbohydrates
• Added sugars
• Alcohol and caffeine (limit your consumption)
• High-salt foods, which may further reduce bone density

To learn more about nutrition and menopause, schedule an appointment with Dr. Nevils today. Call our office at (337) 234-6838 or request your appointment online.

Effective menopause diet [Vichy expert opinion]

11/24/2020

4 min

post author

Agnieszka Šmurta

diseases, overweight, obesity and other diseases associated with malnutrition

What kind of diet should you follow at 50? Regardless of your age, your diet has a direct impact on your skin and overall health. With a deficiency or excess of nutrients in the body, a vitamin-mineral imbalance occurs, which negatively affects your well-being. During menopause, the diet should be enriched with beneficial nutrients to maintain the overall tone of the body. Find out which ones to look out for.

It has been shown that the frequency of annoying symptoms associated with menopause can be significantly reduced with a balanced diet that provides all the necessary nutrients for a mature body (1).

Groups of nutrients that are especially important during menopause:

• phytoestrogens;
• vitamin D;
• calcium;
• folic acid;
• polyphenols;
• cellulose;
• omega-3 fatty acids.

Nutrient groups that are especially important during menopause include phytoestrogens, vitamin D, calcium, folic acid, polyphenols, fiber and omega-3 fatty acids.

Phytoestrogens belong to a group of chemical compounds of plant origin. They can be divided into three groups:

• Flavonoids. Main sources of isoflavones (the most popular flavonoids): soy and soy products, red clover, chickpeas and alfalfa.
• Lignans. Contained in flax seeds, cereals and berries.
• Stilbens. Found in grapes, peanuts, cranberries and wine.

Epidemiological studies have shown that a diet based on soy and soy products reduces the risk of breast cancer, exacerbation of menopausal symptoms, and osteoporosis (1). Increased dietary intake of vitamin D and calcium has also been shown to prevent the risk of early menopause.

During menopause, bone density decreases, so it is important to consume plenty of vitamin D and calcium.

Vitamin D is synthesized in the skin as a result of exposure to solar ultraviolet radiation, as well as when consumed with food, for example, and in the form of food supplements. Dairy products and fish are rich in vitamin D (2).

Menopause is known to increase the risk of developing cardiovascular disease. At this stage of life, it is important to reduce the level of homocysteine ​​(a compound that in high concentration leads to the development of coronary heart disease) in the blood. Folic acid, which is found in foods such as leafy vegetables, citrus fruits, yeast, meat, and whole grains, is a major source of folate [1].

Legumes, leafy vegetables and berries should also be added to the diet. Don’t forget healthy fats from vegetable oils, nuts, seeds, and fish, which are also important [1,3].

Another important food group for menopausal women is berries. They contain many important nutritional components: vitamins, minerals, folic acid, fiber and polyphenols and also help reduce the risk of cardiovascular disease, cancer and cognitive decline [3].

Omega-3 fatty acids also have a significant impact on menopausal health, so include vegetable oils, nuts, seeds, and marine fish and mammal oils in your menu (1).

Sample diet recommended for menopausal women:

• Breakfast: oatmeal with low-fat yogurt, berries or fruit, green tea;
• Snack: vegetable salad: spinach, tomatoes, bell peppers, chickpeas, peanuts, sunflower seeds, Provence dressing (vegetable oil, lemon juice, basil), water;
• Lunch: salmon, brown rice, green beans, water;
• Second snack: berry smoothie: milk, berries to taste, flax seeds, vanilla to taste;
• Dinner: Whole-grain bread sandwiches with low-fat cheese, tomato and basil, water.

SOURCES:

[1]. Bronchyk-Puzon A, Piecha D, Koszowska A, Kulik-Kupka K, Zubelewicz-Szkodzinska B. Medycyna Ogolna i Nauki o Zdrowiu, 2016, Tom 22, Nr 2

[2]. Purdue-Smithe, A. C., Whitcomb, B. W., Szegda, K. L., Boutot, M. E., Manson, J. E., Hankinson, S. E., … Bertone-Johnson, E. R. (2017). Vitamin D and calcium intake and risk of early menopause. The American Journal of Clinical Nutrition, ajcn145607.

[3]. Huntley, A. L. (2009). The health benefits of berry flavonoids for menopausal women: Cardiovascular disease, cancer and cognition. Maturitas, 63(4), 297-301.

Menopause diet for women for weight loss [Vichy expert opinion]

There are many studies showing that menopausal women are at risk of developing metabolic disorders (e.g. diabetes mellitus, metabolic syndrome), cardiovascular disease (dyslipidemia, hypertension), breast cancer due to the consumption of inappropriate foods. and osteoporosis (1).

In fact, there are not so many foods that are not recommended for consumption by women during menopause: the food that did not bring benefits before will not be useful now. This can include too sweet, salty and fatty foods. To eliminate the risk of such negative consequences, it is not at all necessary to completely abandon the usual diet, adapting the menu to your new stage of life is the most reasonable solution.

The main rule of menopausal dietary adjustment is to watch your glycemic index (GI) and avoid foods and meals with a high GI > 65 (3).

The menopausal stop-food list includes: convenience foods and fast food, bouillon cubes, salty snacks (crackers, popcorn or chips), bacon, smoked fish and meat, pickled and canned vegetables and fruits. Limit fatty meats (beef, pork, lamb, poultry with skin), sausages, butter, cream, lard, palm oil and coconut oil due to high levels of saturated fatty acids, as well as margarine and foods prepared with margarine (3). Thus, the menopausal diet in women does not provide for the consumption of foods with a high glycemic index, high in salt, saturated fatty acids, trans fatty acids and caffeine.

SOURCES:

[1]. Bronchyk-Puzon A, Piecha D, Koszowska A, Kulik-Kupka K, Zubelewicz-Szkodzińska B. Medycyna Ogolna i Nauki o Zdrowiu, 2016, Tom 22, Nr 2

[2]. Rizzoli, R., Bischoff-Ferrari, H., Dawson-Hughes, B., & Weaver, C. (2014). Nutrition and Bone Health in Women after the Menopause. Women’s Health, 10(6), 599–608.

[3]. Bronchyk-Puzon A, Piecha D, Nowak J, Koszowska A, Kulik-Kupka K, Dittfeld A, Zubelewicz-Szkodzinska B. Guidelines for dietary management of menopausal women with simple obesity. Prz menopause. March 2015; 14(1):48–52.

[4]. Ciborowska H, ​​Rudnicka A. (2007). Zywienie w otylosci (adipositas). Dietyka. Zywienie zdrowego i chorego czlowieka. Warsaw. PZWL

[5]. Ukleja A. Indeks glikemiczny w zywieniu osob z cukrzyca. Polska Federacja Edukacji w Diabetologii. Magazyn edukacyjny. Quartal III. 2008

[6]. World Health Organization Global Infobase. http://www.who.int/nutrition/publications/guidelines/sodium_intake/en/

[7]. Bojarowicz H, Przygoda M. Kofeina. Cz. I. Powszechnosc stosowania kofeiny oraz jej dzialanie na organizm.