Nutrition and Menopause: Simple and Natural Solutions

by | Jan 21, 2021 | NUTRITIONAL GUIDE, Uncategorized | 0 comments

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Menopause is a stage of life that no woman would want to go through.

It involves big changes and many symptoms that are not always pleasant, including abdominal weight gain. This famous stomach problem.

Definition of menopause

Premenopause and perimenopause: not to be confused

PREMENOPAUSE: 4-7 years before menopause. It is a phase that results in hormonal changes. The ovaries begin to reduce the secretion of progesterone, the hormone that makes it possible to get pregnant, and the body decides that it is time to put the reproductive function to rest.

PERIMENOPAUSE: Estrogen falls, the most difficult symptoms occur.

MENOPAUSE: Definitive cessation of menstruation and the reproductive system.

Symptoms of the menopause

symptômes ménopause– hot flashes
– depression
– osteoporosis
– increased risk of CVD
– insomnia
– irritability
– headaches
– weight gain (especially in the belly area)
– Fatigue – decreased libido

Menopause and weight gain?

Female hormones tend to send fat to the lower part of the body. The hips, thighs, buttocks are the place where fat is stored in women of childbearing age. They are used to meet energy needs during pregnancy and breastfeeding.

When estrogen falls, the figure will become masculine. Fat is no longer stored so much at the hips but rather at the belly. The waist will be less pronounced and the legs will store less fat but more water in case of imbalance.

Natural treatment of menopausal symptoms

Classical medicine proposes to replace estrogen with synthetic hormones, which help to alleviate the problems but stopping the treatment is difficult.

For those who do not wish to mask the symptoms with hormone replacements, phytotherapy is a great help.

Plants:

– Sage and Gastroplant, traditional plants of femininity. They contain phytoestrogens. Sage helps to fight against excessive perspiration and helps comfort during menopause.
solutions naturelles menopause -Evening primrose and borage oils to soothe and rehydrate dry skin.
-Hops
-The red clover
-Soybeans that contain phytoestrogens (1 to 3 servings of 125 g per week).
-DHEA to fight against the effects of age and hormonal deregulation

DHEA is a hormone naturally secreted by the adrenal glands and whose production decreases with age.

Vitamins and minerals

It is necessary to supplement with vitamins and minerals to improve comfort and well-being.

-Vitamin D to fight against osteoporosis, to be taken all year round, at least 1000 IU per day.
-Magnesium, Omega 3 against mood swings and depression, to be taken all year round.
-A multivitamin complex to avoid vitamin deficiencies that disrupt the hormonal balance.

Take 300 to 600mg of magnesium in the form of malate or bisglycinate every day.

Diet and lifestyle advice

During the period around menopause, it is necessary to begin to change your diet so as not to put on too much weight and to practice gentle physical activity.

nutrition menopause In terms of diet, it is best to avoid:

Saturated fats: palm oil, fried food, cold cuts, cheese, cream and pastries, refined white flours.
Tobacco and alcohol to avoid premature aging of the skin.
Sugar

It is preferable to consume :

-Vegetables at every meal
-Lean meats
-Natural dairy products
-Fruits
-Nuts and oilseeds
-Green tea
-Whole grains

The Clean eating diet is particularly recommended. (See the Clean eating Foodvisor diet)

Performing a detox of 7 to 10 days once or twice a year is very beneficial especially if you tend to overeat.
(See the Detox Foodvisor diet)

Conclusion

Don’t wait to put on a few pounds before taking action because it goes very fast and they will be particularly difficult to lose again.

If you are young and you experience these symptoms, it is because you have a hormonal imbalance, either too much estrogen compared to progesterone or the opposite. Remember to do a hormone test at the slightest sign.

The article was written by Elsa Orivel Dietician at Foodvisor

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