As menopause approaches, women experience certain changes in their body and in their lifestyle. This phase is called perimenopause. These changes often appear around the age of 50, and they can be unbearable for some people.
They affect health, weight and mood. Moreover, it is quite common to see women gain weight during perimenopause or menopause. Fortunately, there is a special menopause diet to remedy this weight gain while adopting a healthy diet.
How does menopause manifest?
Are you approaching 50 and experiencing some unusual symptoms? If you are in good health, these signs may indicate the perimenopause phase. During this phase, you may face the following upheavals:
- A disruption in your menstrual cycle. When menopause begins, menstruation becomes irregular. They may not come for a few months, and then suddenly become abundant. They are also likely to be very painful;
- Changes in mood that result mainly in irritation, anger, stress, or sadness. They are mainly caused by hormonal changes;
- A change in the level of libido, it may decrease or increase. Besides libido, perimenopause and/or menopausealso causes a problem of vaginal dryness;
- Great hot flashes as well as fatigue;
- A weight gain caused by stress, a weakened metabolism, and a drop in estrogen levels. In general, during these periods, women gain several pounds which are concentrated mainly in the abdominal region. This is why it is recommended to follow a special menopause diet in order to lose the extra pounds.
Why follow a special menopause diet?
By adopting a special menopause diet, you can only benefit from it:
- It helps you to prevent gaining extra pounds caused by hormonal changes;
- It prevents certain diseases such as breast cancer;
- It strengthens your bones and fights against the loss of bone mass;
- It helps to support or prevent certain symptoms of menopause such as hot flashes.
But to correctly follow this special menopause diet, you should focus on certain nutrients in your diet. To do this :
- Continue to drink plenty of water to maintain a certain level of hydration;
- Eat fruits and vegetables daily. It is even advisable to consume it with each meal;
- Choose foods that are sources of dietary fiber such as whole grains or legumes. It is necessary to consume 30g of this fiber daily;
- Increase your intake of vitamins, especially vitamin D, and calcium.
- Consume protein-rich foods and products. You can, for example, eat fish, seeds or nuts;
- Like to eat soy because it prevents possible hot flashes;
- Also consume omega-3.
Furthermore, Avoid consumption of saturated fats, exciting products and concentrated sugars. Also remember to avoid alcohol. These foods may cause hot flashes. Also pay attention to salt consumption, it is even recommended to reduce it.