In menopause the weight often increases and you have to deal with many small daily ailments. Here's what to do to limit discomfort and get better and fit
There menopause it is a period of great changes for the women's body. In this phase of life, as well as with hot flashes and mood swings, it is often fought with the accumulation of extra pounds and with an increase in the waist. "It depends on the reduction of estrogen, the female hormones that are involved in the basal metabolic rate, or in the energy expenditure at rest, which at this stage of life tends to become slower," he explains Manuela Mapelli, nutritionist biologist. «The metabolic needs in this period in fact change. As a result, the diet you are following may no longer be adequate for new physical needs. " Let's see what to do at the table to counter the extra pounds, hot flashes and other typical menopause disorders.
How to curb hunger
"In menopause, hormonal changes can promote dancing mood. As a result, the nervousness and the so-called nervous and emotional hunger that suddenly comes on the rise ". A useful strategy in these cases suggests the expert "is to curb sudden hunger attacks with a handful of dried fruit or oil seeds". The advantages? "They ensure macro and micro nutrients such as polyunsaturated fats, mineral salts, vitamins and proteins, essential for women in this phase". But there is more. "They foster a sense of satiety and positively affect the mood".
The typical menu to be inspired by
«In menopause it is good to start the day with a healthy and balanced breakfast based on whole grains, fresh fruit and noble proteins (low-fat white yogurt, ricotta or organic eggs, ed). For lunch I suggest choosing a first course based on whole grains paired with a generous portion of seasonal vegetables, seasoned with a spoonful of extra virgin olive oil. For dinner, go ahead instead to the source of noble protein foods such as fish (2-3 times a week, ed), white meat (2 times a week, ed), eggs (2 times a week, ed), soups red lentils or chickpeas (2 times a week, ed) or low-fat cheeses (1 time a week, ed), combined with vegetables, raw or cooked, in season. In mid-morning and mid-afternoon as a snack there will be fresh seasonal fruit and a handful of walnuts or almonds ", suggests the expert.
Foods in case of hot flashes
One of the most common symptoms of menopause are hot flashes. Nutrition can also help to manage them better. "A diet rich in animal proteins, simple sugars and saturated fats is known to increase the onset as well as very abundant and irregular meals. It is therefore advisable to avoid certain categories of food at the table, for example spicy and very spicy ones, caffeine, alcohol, fatty and mature cheeses , suggests nutritionist Manuela Mapelli.
What to eat to fight bad mood
Another very common malaise during menopause are mood ups and downs. To support the tone at the table, the expert suggests "it is good to avoid" nervine "foods such as coffee and tea, as well as alcohol and sugar that negatively affect good mood". The nutritionist instead gives the "green light to dried fruit (for example walnuts, almonds, pistachios, etc., editor's note), avocados, bananas and extra dark chocolate which contain substances such as tryptophan, capable of releasing endorphins, hormones of well-being" .