Are you suffering from menopausal symptoms? These foods can help

Experts point out that many problems can be solved by diet, and the foods we consume also affect the symptoms of menopause, especially in light of hormonal changes.

For most women, the unpleasant symptoms of menopause can last for more than a few years, primarily due to the drop in estrogen. Since estrogen is constantly declining and disrupting metabolism, it could cause weight gain, as well as changes in cholesterol and blood sugar due to slower digestion of starchy carbohydrates.

Changes in estrogen levels also affect bone density. Calcium levels can decrease, leading to osteoporosis in some women. That's why it's important to focus on quality nutrition during menopause. The goal is not only to alleviate unpleasant symptoms, but also the need to preserve health and strength during this stage of life.

"While there's no one-size-fits-all menopause diet, I usually recommend focusing on healthy foods during this stage of life. I've found that foods that generally fall under the Mediterranean style of eating are the best for relieving symptoms," dietician Anita Mirchandani recommends for MindBodyGreen.

1. Milk and cheese

Dairy products such as whole milk, Greek yogurt, and cottage cheese are excellent sources of calcium, which can help moderate the loss of bone density during menopause.

Yogurt contains probiotics, which also benefit gut and bone health. Additionally, if you are lactose intolerant, consuming dairy products could improve sleep quality during menopause.

2. Whole grains

Whole grains are beneficial for blood sugar management. Whole grains such as brown rice and whole wheat flour are excellent choices.

Portion control is important when consuming carbohydrates, due to the effect of estrogen on blood sugar.

3. Lean animal proteins

Lean sources of protein can help moderate the loss of muscle mass during aging. With the loss of calcium and consequently reduced bone density, adequate protein in the diet is important for maintaining muscle mass and preventing bone fractures.

Food sources such as eggs, lean animal proteins and collagen are useful to include in your daily diet.

4. Fruits and vegetables

Fruits and vegetables are vital in every period of life, given their huge content of vitamins and minerals. Eating meals that are at least 50 percent vegetables can help stabilize blood sugar, and fiber-rich vegetables can also promote satiety and prevent overeating.

Fruit is also a good source of fiber, but should be consumed in moderation, as too much fruit can raise blood sugar. A diet rich in plant foods could also strengthen immunity.

5. Legumes

Legumes are a good source of vegetable protein and fiber, which help regulate blood glucose. Options like lentils, chickpeas and black beans are also a source of magnesium, an essential mineral, reports 24 hours. hr.