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Diet for Menopause 

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Menopause is the normal process of aging among women. However, this normal physiological phenomenon requires extra care and handling in terms of health, nutrition, and dietary supplements.

The best diet for menopausal women:

Generally speaking, the Mediterranean diet is a combination of all vegetables, fish, fruits, and oils, good for the health. Moreover, this diet plan also reduces the frequency of red meat intake to decrease the content of saturated fats in the body.

Rich Vitamin-D, calcium, and magnesium content:

There is an increased need for essential vitamins and nutrients during this time. Unfortunately, women don’t focus on a balanced diet intake, leading to early degeneration and osteoporosis symptoms.

Increase the consumption of green vegetables, fruits, and body-friendly dairy products. A continuous decline in estrogen levels can cause an enhanced reduction in calcium concentration. Therefore, a diet rich in vitamin D, calcium, and magnesium should be focused on cheese, milk, yogurt, fruits, white meat, fish (omega-3 fatty acids), soybeans, and legumes.

Unsaturated fats:

Menopause can make women vulnerable to more heart, kidney, and liver diseases. Therefore, the best practice at this time is to avoid saturated fats and focus on unsaturated fats. Cut down on the fatty meats and switch to the low-saturated fats and oil/spreads. Include the meals which have more content of fish, beans, pulses, and nuts at least one-two time a week. Every week, you must take at least 4-5 portions of nuts, seeds, and different legumes (unsalted). Try to reduce the intake of refined sugar, soft drinks, processed foods, and sweets or cakes. Try to aim for the 2-3 portions of fish every week. Fish is concentrated in omega-3 fatty acids, the most beneficial oil or unsaturated fat for the body.

High fiber content:

Fruits and vegetables are the best sources of fiber. However, the processing and source of intake can change the concentration of fibers in the food. For instance, two raw apples can give more amount of fiber than the juice of four apples. Similarly, raw or uncooked vegetables can give more quantity and good quality of the fibers compared to cooked or processed vegetables.

Natural and synthetic supplements:

Like natural food products, a few natural supplements can also give an additional benefit for delivering maximum nutrients to the body. Plant estrogens (also known as phytoestrogens) are similar to human estrogens. These supplements can help combat the continuously decreasing amount of estrogen. It is better to take the smaller dosages of plant estrogens multiple times a day than one larger dose. Similarly, vitamin D and calcium supplements are also necessary for the maintenance of bone density and health.

in conclusion

The Menopause Diet is a healthy diet that includes foods rich in nutrients, vitamins, minerals, and antioxidants to help with menopausal symptoms like hot flashes. Menopausal women need to consider their diet and food intake more carefully. Along with taking the appropriate diet, women need to avoid some food products or drinks such as alcohol, caffeine, cigarettes, refined carbohydrates, spicy foods, and processed foods. By taking good care of their diet, women can limit the detrimental effects of menopause on overall health to a great extent.


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  2. Proietto, J. (2017). Obesity and weight management at menopause. Australian family physician46(6), 368-370.
  3. Lujan‐Barroso, L., Gibert, K., Obón‐Santacana, M., Chirlaque, M. D., Sánchez, M. J., Larrañaga, N., … & Duell, E. J. (2018). The influence of lifestyle, diet, and reproductive history on age at natural menopause in Spain: Analysis from the EPIC‐Spain sub‐cohort. American Journal of Human Biology30(6), e23181.
  4. Goluch-Koniuszy, Z. S. (2016). Nutrition of women with hair loss problem during the period of menopause. Przeglad menopauzalny= Menopause review15(1), 56.
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  7. Chiu, Y. H., Chavarro, J. E., & Souter, I. (2018). Diet and female fertility: doctor, what should I eat?. Fertility and Sterility110(4), 560-569.
The information in this site will not replace a medical examination or relevant medical advice. We do our best to make the most reliable and orderly information available. Still, as reliable as it may be, this information can not be a substitute for any other medical recommendation received by a qualified physician after an individual examination.
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8 months ago

I’ve found that limiting the amount of refined carbs helped a lot, especially during the early stages of menopause. I had a test which showed I didn’t have a gluten intolerance but processed carbs have always bloated me. Listen to your body and see what works for you. We’re not all built alike.

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