What is a Menopause Diet?

Menopause, which usually occurs between the ages of 45-55, is the term given to the period when a woman's ability to reproduce is no longer present. The mental, hormonal, and physical changes that accompany menopause can cause weight gain in some women, and many women believe that the weight gained during menopause is permanent. However, this is completely a misconception. Eating a healthy diet and choosing an active lifestyle during menopause will reduce the risk of excessive weight gain. In this article, I will discuss strategies you can implement during your menopause. menopause diet You can find detailed information about it.

How to Follow a Menopause Diet?

Menopause dietThe most important thing to pay attention to during menopause is choosing an adequate, balanced, and healthy diet. Dietary variety should be ensured, and a balance of vitamins and minerals should be established. During this period, consumption of foods high in calcium should be increased, while consumption of foods high in fat, salt, caffeine, and energy should be restricted. Since hormonal changes during menopause lead to a slowdown in metabolism and bowel activity, these activities can be accelerated by consuming insoluble fiber (wheat bran, whole wheat flour, vegetables) more frequently.

Vegetables and fruits should be included in main and intermediate meals, and portions should definitely include meat, chicken, fish, or legumes. Meals should be cooked by steaming, grilling, or baking, and vegetable oils, especially soybean oil and early-harvest olive oil, should be added to dishes. One of the things to pay attention to in a menopausal diet is that daily water consumption should be between 8-10 glasses on average.

What foods should be consumed during menopause?

Menopause dietFoods that absolutely must be consumed include high-quality protein sources such as eggs, legumes, red meat, white meat, various types of fish, yogurt, and kefir. In addition, carbohydrate sources like whole-grain bread, quinoa, and bulgur, as well as seasonal fruits and vegetables, should definitely be included in the daily diet.

The diet should include more frequent consumption of foods containing phytoestrogens, such as dried beans, peas, onions, garlic, soy, broccoli, carrots, and flax seeds, while nuts like walnuts, hazelnuts, and almonds should be added to snacks. Increasing healthy fluid intake is essential in a menopausal diet, and herbal teas such as fennel, linden, green tea, yarrow, anise, and thyme should be utilized.