Menopause Diet – What to Eat and What to Avoid

Whether it’s ready or not, every woman goes through menopause. It’s a time when the body suffers some transformation. Here’s the recommended diet, that contains foods you should eat and foods you should avoid. 

Foods to avoid:

  • white bread and white flour, white rice and potato products. Carbohydrates from these foods should be avoided during menopause, because body needs a lot more time to process them. Instead, you can consume products that contain black flour, brown rice, quinoa or sweet potatoes.
  • caffeine – brings a cascade of effects during menopause. Mood changes are something usual during menopause, and caffeine can potentiate them. Also, hot flashes can be much more intense because of caffine.
  • spicy foods will warm the body, and this may be unpleasant if you already have hot flashes.
  • alcohol should be avoided because it acts as a trigger for hot flashes and may contribute to the development of osteoporosis.

Foods you need to consume:

  • genetically unmodified soybeans.
  • fatty fish – rich in omega 2 and fatty acids, fatty fish helps to reduce inflammation in the body that can lead to chronic diseases such as heart disease. During menopause, the incidence of heart disease increases.
  • flax seeds – contain omega 3 fatty acids and have a beneficial effect on the body. It mimics the effect of estrogen in the body, being the missing hormone in the woman’s body during menopause.
  • fermented foods – yogurt, kefir etc. They contain healthy probiotics that help the stomach and bowel health.
  • fruits and vegetables – the nutrients from these foods are essential for a healthy body.

Doctors recommend that women at menopause to do at least 150 minutes of daily exercise to fight against heart disease. Also, physical exercises also helps in eliminating the predisposition of fattening. There is not necessary to do intense exercises. Walking, cycling, yoga, spinning or swimming are great.