Menopause: friends and enemies at the table

The effects of reduced estrogen levels that accompany menopause can be countered with foods that safeguard not only the silhouette, but also the heart and bones.

Hot flashes, palpitations and a few extra pounds. But also a greater risk of cardiovascular disease and osteoporosis. And all because the ovaries stop producing estrogen. This is what happens to women in one of the most delicate periods of their lives: menopause.

To combat or alleviate these disorders there are those who, under the advice of their doctor, opt for hormone replacement therapy. But a balanced diet aimed at counteracting the effects of the drastic drop in estrogen can also be of great help. Let’s see step by step which foods to prefer and which to avoid.

Always fit and online

Estrogen deficiency causes a marked slowdown in metabolism, which makes the balance rise in most menopausal women. In this period, more than ever, to maintain a healthy weight it is therefore necessary to combine regular physical activity with a varied and balanced diet.

The watchword will be “little of everything”, with an eye always attentive to calories: reduce the consumption of fats and sugars, limit condiments and never forget large portions of fruit and vegetables.

Stop flushing

For women who with the arrival of menopause have to deal with sudden and embarrassing hot flashes, often accompanied by an increase in sweating and heartbeat, the advice is to avoid some foods and drinks and prefer others.

We protect the heart

During childbearing age, estrogens are able to reduce the risk of cardiovascular disease; But with the arrival of menopause this protective effect unfortunately disappears. That is why it is essential to avoid, or at least reduce, the consumption of all those foods enemies of the heart and arteries.

Thus, fish should be preferred to meat not only because it is less caloric, but above all because it has the peculiarity of containing unsaturated fats that increase blood fluidity and lower triglyceride levels and “bad” cholesterol. In addition, especially blue fish is also rich in another valuable ally in the prevention of cardiovascular diseases, omega-3 fatty acids.

Nutritionists also recommend 2-3 servings every week, while the consumption of other animal products (not only meats but also eggs, milk and butter) should be limited due to the presence of saturated fats, dangerous for the heart and arteries.

The advice is to alternate white meat with red meat, avoiding offal and sausages, while as regards dairy products, in the shopping list we can include skimmed milk, yogurt and light cheeses: in this way the intake of fats is reduced, but not that of calcium.

To season the dishes olive oil is recommended, and to keep the pressure under control it will be good to limit the use of salt, perhaps using the one with a low sodium content.

On our table should never miss fruit and vegetables, which in addition to vitamins and minerals also contain fiber, important to promote intestinal function and reduce fat absorption.

For the same reason it is preferable to choose bread, pasta and brown rice and also introduce legumes into your diet.

Also pay attention to the bones

Estrogens also play an important role at the level of the skeleton by ensuring the solidity of the bones. For this reason, once women enter menopause they are at increased risk of osteoporosis.

At this stage of life, the recommended daily amount of calcium is about 1,500 milligrams. It is therefore important not to forget dairy products, choosing, as has been said, the leaner ones, which are good not only for the bones but also for the figure and the heart.

Without forgetting, however, that many vegetables such as broccoli, cauliflower, artichokes, chicory, endive and green radicchio also have a good calcium content, and some fish and shellfish, first of all anchovies, oysters and clams.

Another important source of calcium is mineral water: therefore always look at the labels, choosing those with about 300 milligrams of calcium per litre, but with a low sodium content, which in addition to being a danger for hypertension promotes bone demineralization.

Finally, to increase the absorption of calcium in the intestine and to fix it in the bones, a good supply of vitamin D must be guaranteed , mainly contained in some fish, such as salmon, in dairy products and in egg yolk.

If the diet is not sufficient to provide all the necessary micronutrients in adequate quantities, supplements can be used, especially those designed specifically for the postmenopausal period, which can be recommended by your trusted pharmacist.