What fruits and vegetables are good for menopause?

Throughout their lives, women go through different stages in relation to their menstrual cycle and one of them is menopause. According to health experts, this is the moment when menstruation disappears permanently, a process that occurs over the years.

During this period, the body decreases the amount of estrogen and progesterone that it normally produces, two hormones that are essential for various functions in the woman’s body and whose deficit causes multiple discomforts such as hot flashes, characteristic of menopause.

Also, at this stage, as the menstrual cycle does not continue normally, the chances of being able to conceive a pregnancy decrease. According to the National Academy of Medicine of Colombia, menopause occurs due to a lack of egg production, which decreases the activity of the ovaries. This usually happens between the ages of 45 and 55.

However, as the entity clarifies, in some cases menopause can occur due to factors unrelated to age, such as removal of the ovaries, chemotherapy or radiotherapy. Likewise, certain eating disorders or bad habits can accelerate this process, which is known as early menopause.


What are the main symptoms of menopause?

Upon entering this phase of life, women experience various changes in their bodies, as well as some discomfort related to low estrogen levels.

Among the most common symptoms that women present before and during menopause are:

Changes in menstruation: changes in the duration of menstrual cycles and in the abundance of the flow.

Hot flashes and/or night sweats

Sleep disturbances

vaginal dryness

Discomfort during intercourse or loss of sexual appetite.

Humor changes.

Difficult to focus.

Hair loss and the appearance of more facial hair, as well as changes in weight.

Even some of these discomforts may need treatment to relieve them and protect general health during this stage of life.


What foods should be consumed during this stage?

The main recommendation made by experts for all people is to maintain a diet rich in the six essential nutrients for the body. Maintaining a balanced diet can provide important benefits to relieve the symptoms of menopause and prevent other health problems in the future.

In the first instance, it is advisable to eat foods that contain phytoestrogens in their composition, since these would help compensate for the lack of estrogens that are produced during menopause. In addition, these nutrients are ideal for improving discomfort that occurs during this period.

Thorns, flaxseed, flax seeds and soybeans are some of the foods rich in these elements that can be integrated into the daily diet.

In addition, specialists advise that foods with a high content of vitamins and minerals, such as calcium and phosphorus, be included in the diet, which have properties to reduce the risk of suffering from other diseases such as postmenopausal osteoporosis, while maintaining strong bones. and healthy.

Among the foods that contain these nutrients are oranges, tangerines, kiwis, raspberries, as well as some vegetables (broccoli, celery, carrots, spinach) and nuts such as almonds and walnuts. Likewise, it is important to consume foods that provide vitamin D, which is responsible for processing minerals in the body.

In case of bloating or discomfort in the belly, foods with a high fiber content such as pears, apples, bananas, oranges, strawberries and some green leafy vegetables, which can relieve these discomforts and regulate other factors such as blood levels. cholesterol in the body.

Other foods that contain fiber are whole grains and legumes such as peas, lentils and beans.

Medical assistance is vital and of the utmost importance to monitor good health during menopause.

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