Balanced Menopause Feeding

Menopause is the time of life in which the woman, due to her hormonal changes, stops having the menstrual period, usually occurs between 45 and 55 years.

At this stage of life, women face many changes, physical and emotional, so a balanced diet in menopause will help keep women’s health in optimal conditions and reduce some risk factors for cardiovascular disease and osteoporosis.

Cardiovascular risk

During this stage women may experience increased bad cholesterol and reduced good cholesterol, this increases the risk of suffering from cardiovascular disease such as high blood pressure, diabetes or hypercholesterolemia.

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To prevent it you must:

  1. Increase the consumption of unsaturated fatspresent in olive oil, sunflower oil, nuts and blue fish.
  2. Reduce the consumption of saturated, trans and cholesterol fats that are especially in meats and their derivatives.
  3. Maintain an adequate weight.
  4. Reduce the consumption of salt.
  5. Practice some physical activity in a moderate way.

Osteoporosis Risk

The decrease in female sex hormones causes a decalcification in the bones, increasing the risk of fractures, for this case it is also important since adolescence to have habits that help in prevention.

To prevent it you must:

  1. Consume vitamin D, this helps your body have a better absorption of calcium. Vitamin D can be found in egg yolks, saltwater fish and in the sun’s rays, so sunning in moderation helps the body produce this vitamin naturally.
  2. It controls the consumption of proteins of animal origin, the excess of these proteins encourages descalsification.
  3. Avoid the consumption of alcohol and tobacco.
  4. Exercising helps calcium get fixed in the bones

General recommendations

  1. Increase the consumption of plant foods; For example, soy contains isoflavones, helps reduce hot flashes of menopause, estrogen and soluble fiber that help reduce bad cholesterol.
  2. It prefers whole grain cereals, for example, brown rice or sugar before being refined, since they provide more fiber to the body.
  3. It increases the consumption of foods rich in calcium, vitamin K and vitamin D, especially present in dairy and green leafy vegetables.


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