During menopause, many women experience a variety of complaints in individual intensity. Many of these have to do with hormonal changes. Most ailments are unpleasant and pass after menopause – think of hot flashes, sleep disturbances or mood swings.
However, there are also a few ailments that affect your health for quite a longer time. The gradually decreasing hormones estrogen and progestin also had a protective effect that reduced the risk of heart attacks, strokes and bone loss.
However, this does not have to be a problem in and especially after the menopause. A conscious diet and a healthy lifestyle increases your well-being. So let’s dedicate ourselves to the diet during the menopause
The basic building blocks of diet during menopause
The keyword in your diet should be “balanced“. So it doesn’t have to be a crash, paleo or even raw food diet. Instead of dieting with yo-yo effect, it is a balanced diet that helps.
It’s not just about your body weight, it’s also about your mood and the balance of your soul. So the enjoyment must not be completely missing. Just giving up doesn’t feel good.
With plant-based foods as the main source, you’ll get a long way. They provide few calories, but vitamins, minerals and fiber:
- Whole-grain bread
- (whole grain) Noodles
- (Natural) Rice
- Plenty of fresh fruit
However, omega-3fatty acids may also be animal- to twice a week. For every meal you should rely on proteins:
- Meat, excellent white meat
For the rest of the days, you’ll get the proteins through secondary productsthat vegetarians can eat:
- Dairy products
The dairy products serve you mainly ascalciumsuppliers. In addition, there are the following options:
- Hard cheese like Parmesan
- Calcium-containing mineral water
Since your daily demand for calcium is not exactly low according to the German Society for Nutrition with 1,000 mg, you can already havea deficiency. Dietary supplements can also help you here. If suspected, visit your doctor of trust.
Vitamin Dis just as important for your bones, as with the increasing old, less vitamin D can be formed through the sun through the skin of your body itself. But it is precisely this vitamin that is difficult to obtain via nutrition.
The German Society for Nutrition sets the daily required dose to 20 micrograms per day. Due to the reduced intake, they recommend dietary supplementsfor this purpose.
Fresh fruit contains vitamin C, which you should not neglect during menopause. It is essential for the regeneration of your skin. So also pay attention to this nutrient.
However, you can always remember a core rule:
Sugar should be seen as a spice.
What does that mean? Sugar should only be used in moderation. The economical use of sugar and also fat not only suits the figure, but also your health.
With a change in diet, you not only counteract the menopause, but also prevent the typical metabolic diseases in old age.
How to prevent weight problems with your diet during menopause
The body needs less energy with age. Due to the naturally dwindling muscle mass, both women and men have to pay attention to their diet with age. This reduces your energy requirements and without a dietary change you will be increasing.
At the same time, your body can absorb less nutrients but still needs the same amount as before.
Therefore, during the menopause you should rely on foods with low calories but high nutrient density. These are the whole grains, vegetables and low-fat dairy products mentioned earlier. For this purpose, you should also use the lean varieties for meat and sausages.
But a low-fat diet is yesterday’s snow. Today we are talking about a fat-conscious diet. In doing so, you pay particular attention to the fat quality. So you should avoid saturated fats. These can be found in products such as sweets, baked goods, ready meals and fatty sausages.
Trans fatty acids are also not your desired fat supplier. These include products with hardened fats, such as puff pastry, nut nougat creams and potato chips.
For this you should rely on high-quality oils: rapeseed, olive, wheat germ and walnut oil are examples here. They are rich in omega-3 fatty acids and mainly contain unsaturated variants.
Alcohol, sweets or snacks in the evening have a particularly heavy effect in alternation. Alternative rewards like your favorite music can help you here.
For your skin and muscles, don’t forget about protein. It helps to keep your skin and muscles in shape and prevents excessive degradation. You can get protein from the following foods:
- Lean meat
- Dairy products
- Soy products
- Whole grain seam products
In short: The basic building blocks help you immensely here.
The changeover not only gives you aesthetic advantages, but also health benefits. During the menopause, the fat pads shift from the hips and thighs to the waist and abdomen.
Belly fat is also one of the negative influences for your cardiovascular health. The risk of many diseases such as diabetes, vascular diseases or even cancer is increasing. With the dietary change you can eliminate this increased danger.
Can you do something about hot flashes with diet during menopause?
The menopause and hot flashes: a well-known suffering. Suddenly you get hot, the heat literally rises in your face and torso. This is often added to heart palpitations or even heart break. What to do?
Some women suffer more from it because they have low blood sugar levels. Here, regular food spread throughout the day helps: three to five meals should be there.
It is in the nature of the matter that you should refrain from stimulating agents in case of problems with hot flashes. Therefore, do not use black tea, coffee, cigarettes or spicy spices. Instead of the spices, you can get the pep into the food with fresh herbs.
For sweat attacks, you need to pay even more attention to your fluid balance. Two litres per day is the minimum. Here you should also do without sugary drinks. Water, light juice chorales or fruit and herbal teas help you here.
The right diet in menopause is Mediterranean! Recipes for re-cooking.
You would like something Italian for lunch? Then maybe a feta whole grain pastawill help you? You need two portions:
- 200 g wholegrain spaghetti
- 150 g dried tomatoes in oil from the glass or homemade
- 120 g feta
- 2 cloves garlic
- 15 g basil
- Salt and pepper to taste
First, cook the noodles in salted water until they are bite-proof – just follow the package instructions.
Meanwhile, you drain the dried tomatoes and start the oil in a bowl. You then cut the tomatoes into coarse strips.
Lightly press the garlic, peel and then finely chop. Peel off the leaves of the washed basil and chop just as coarsely. You can simply crumble the feta with your fingers.
From the oil of the tomatoes you take 2 teaspoons and heat them over low heat. Lightly add the garlic and tomatoes.
Then add the plucked basil and the crumbled feta. You pour the finished noodles and mix them under.
Season briefly with pepper and the dish is ready. Let it taste good!
Here are some recipe ideas for other meals:
- For breakfast it can be a muesli with oatmeal, flaxseed, mixed berries and walnuts – you can add a tablespoon of honey at will.
- At lunchtime, it can alternatively be a table top in soup with apple claws and spinach.
- For dinner, the salmon fillet with leek sauce or steamed vegetables, the ossobuco (a braised veal shax) or a light avocado salad with steamed mushrooms and cherry tomatoes beckons – depending on how hard you have eaten for lunch.
For more recipes, many other Mediterranean or Middle East and Far East recipes will help you. Cookbooks or internet pages have a flood of suggestions here.
Or: Be creative, because cooking and taste are individual. A balanced diet does not mean that it only has to taste mediocre. On the contrary!
Can you simply “eat away” the menopause via diet?
With the diet alone, you can’t just snatch away the menopause complaints. However, it helps to alleviate the discomfort a little, or at least to have a positive effect.
In addition to the diet, it is always advisable to move. Sport,a conscious diet and a positive attitude to life make you happier and healthier.
A positive attitude to life? Yes, it also makes it easier to get through the menopause. A positive attitude has been shown to alleviate the complaints.
So pay attention to your nutrient intake, eat balance and keep moving. With a positive outlook for the future, you also master the start of the new phase of life. These are the menopause!