By paying attention to what you put on your plate, you can keep some of the typical symptoms of menopause under control
Menopause, symptoms and how to treat them
The menopausal diet plays a very important role. Paying attention to what you eat, it is in fact possible to deflate the belly and combat annoying side effects like hot flashes.
First and foremost it is putting on the table foods that keep the bone structure healthy. The contribution of calcium is fundamental in this regard, but also that of magnesium, silicon and boron.
Not to be forgotten is also the role of vitamins, in particular vitamin A, vitamin C, vitamin K and above all D, without which our body is unable to absorb calcium.
As recalled by Dr. Sara Farnetti, a specialist in internal medicine and an expert in functional nutrition, to take these nutrients it is good to put food such as pomegranate, kiwi, orange, carrots, melon in the dish. Also recommended is the intake of broccoli and eggs and the use of olive oil, which is important because of vitamin E.
We reiterate the centrality of football, pointing out that to take it there is no need to overdo dairy products. This mineral can in fact also be found in cabbage, broccoli, turnip tops, edamame, rocket, figs and sardines.
As regards the foods to be avoided in the menopausal diet, attention must focus on foods that remove calcium from the bones and that interfere with the function of the cells that have the task of renewing the bone tissue.
Those who want to avoid problems from these points of view should first of all reduce their consumption of caffeine, which promotes the elimination of calcium through urine.
As for the consumption of alcohol, we must not exaggerate in any sense. Too many involve a greater risk of osteoporosis. Even eliminating them totally is not worth it, since a glass of wine occasionally helps to improve the supply of antioxidants.
It is important to use moderation also in the consumption of potatoes, sausages and salt. Instead to be banned are carbonated soft drinks (also unsweetened) which, due to the presence of phosphoric acid, cause damage to calcium reserves.
Another tip to put into practice as soon as possible concerns the farewell to cigarettes. In fact, nicotine interferes with the functionality of osteoblasts, the cells that have the role of renewing bone tissue.
In general, the choice of foods characterized by the presence of plant estrogens, fundamental hormones to control symptoms such as hot flashes, helps a lot to eat strategically in menopause.
To optimize the intake, it is advisable to put on the table soy and soy derivatives, tofu, flax seeds, whole grains (whole wheat pasta is an excellent first for dinner because, thanks to its tryptophan content, it helps to counteract the 'insomnia).
Phytoestrogens are also contained in sage – which should be consumed if possible at every meal – and in chicken meat. Finally, it is worth mentioning the benefits of turmeric, characterized by a strong antioxidant action and able to help prevent breast cancer.
Dietary changes in the post-menopausal diet must be implemented after consulting your doctor and after performing all the prescribed tests to investigate bone health and hormone dosages.