Menopause does not affect all women. Women who have taken menstruation lightly all their lives, i.e. have had no unpleasant symptoms and no health complaints such as headaches, abdominal cramps or mood swings, are unlikely to be bothered by menopause symptoms. However, many women suffer from menopause symptoms.
Symptoms include frequent hot flashes, night sweats, depression, mood swings, sleep disturbances, vaginal dryness, weight gain. We talk about menopause when someone has not had their period for a year. Oestrogen and progesterone levels gradually decline and symptoms begin to subside, but many health problems such as cardiovascular disease and diabetes start at this time. But all this is not a given, especially if you eat nutrient-dense foods, eat healthily and exercise regularly.
There are foods that can help reduce the symptoms of menopause, such as green leafy vegetables. Broccoli, spinach and kale are rich in vitamins, minerals, antioxidants and fibre that help reduce estrogen levels during menopause. For example, broccoli has a positive effect on oestrogen levels and regular consumption can reduce the risk of breast cancer.
Whole grains are not only high in fibre, but also in vitamins. They increase energy levels, lower cholesterol and blood sugar levels and help prevent constipation.
Fish such as salmon and mackerel are good sources of omega-3 fatty acids and vitamin D, nutrients that are essential during menopause. Research shows that omega-3 fatty acids reduce night sweats and the risk of breast cancer.
Legumes are very high in plant proteins, which help prevent early menopause. Diets rich in phytoestrogens such as pomegranate, fenugreek, red testicles also reduce the symptoms of menopause and are actively involved in strengthening bones.
During the menopause, pay extra attention to hydration, as dehydration can cause a decrease in estrogen levels. It is also advisable to avoid spicy foods, alcohol, caffeine and too much sugar, as well as processed foods.