Diet during menopause – key rules and tips

Diet during menopause – what does it matter?

Menopause is a natural stage in every woman’s life, which is associated with many hormonal changes. One aspect that you can control is your diet. Making appropriate dietary changes can help alleviate menopausal symptoms, maintain a healthy weight and overall well-being. In this article, we will discuss what a diet during menopause should look like, what to eat and what to avoid, and how to lose weight during this time.

Diet during menopause – rules

The first rule of the menopause diet is to maintain caloric balance. As we age, our body burns fewer calories, so it is important to adjust our caloric intake to our needs. Try to avoid excessive consumption of sweets, fatty foods and high-calorie snacks.

Another important rule is to ensure an adequate amount of protein in the diet. Protein is necessary to maintain muscle mass, which decreases during menopause. Protein sources include lean meat, fish, eggs, tofu and low-fat dairy products.

It is also worth paying attention to sufficient fiber intake. Fiber helps regulate cholesterol levels and maintain the proper functioning of the digestive system. You can find it in vegetables, fruits, whole grain products and legumes.

What to eat and what to avoid during menopause?

During menopause, it is worth increasing the consumption of products rich in calcium and vitamin D. Calcium is necessary to maintain healthy bones, and vitamin D helps in its absorption. Sources of calcium include milk, yogurt, cheese, nuts and seeds. You can get vitamin D through sun exposure and eating fish, eggs and fortified dairy products.

Avoid excessive caffeine and alcohol consumption, which can worsen menopausal symptoms such as hot flashes and difficulty sleeping. Instead, reach for herbal teas and mineral water.

Reducing salt in your diet can help control blood pressure, which is important during menopause, when the risk of heart disease increases. Limit your salt intake by avoiding processed foods and salting foods.

Supplements for menopause – which ones and when to include them in your diet?

In some cases, supplementation may be needed. The most important supplement during menopause is calcium, especially if you don’t consume enough dairy products. Additionally, it is worth considering supplementation with vitamin D, magnesium and folic acid.

If you are having difficulty maintaining normal hormone levels, consult your doctor about possible hormone supplementation. However, such a decision should be made after a thorough examination of the health situation and consultation with a specialist.

Sample menu for menopause

Here is a sample menu that can help you maintain a healthy diet during menopause:

• Breakfast: Natural yogurt with fruit and oatmeal.
• Second breakfast: Vegetable salad with turkey.
• Dinner: Baked cod with potatoes and vegetables.
• Afternoon snack: Carrots with hummus.
• Dinner: Chicken fillet with broccoli and millet.

Diet recipes during menopause

To diversify your diet during menopause, it is worth experimenting with recipes. Here are some ideas for tasty and healthy dishes:

• Smoothie with strawberries, yogurt and chia seeds.
• Salad with avocado, tomato and chicken.
• Basmati rice with vegetables and shrimps in lemon sauce.
• Pumpkin and ginger cream soup.
• Tofu fried in a pan with vegetables and teriyaki sauce.

Your suggestions

Among other things, the rules of the menopause diet may vary depending on individual needs and preferences. Therefore, it is important to adapt your diet to your needs and listen to the signals sent by your body.

Recommended articles

If you are interested in the topic of diet during menopause, we recommend that you read our other articles on this topic. You can find additional information and advice from nutrition specialists there.

A menopausal diet can help you maintain health and well-being during this period of life. Maintain adequate nutrient intake, avoid harmful eating habits and enjoy a healthier and active life during menopause.