The menopause and diet, an inseparable pairing  

The climacteric is the period that encompasses the perimenopause, menopause and postmenopause and is a natural phase in every woman’s life. Although it represents a time of great challenge and uncertainty, it is also a time for learning. A phase of closer connection with our body where we need to listen and understand what it does and doesn’t tolerate, since women’s bodies undergo a transformation loaded with hormonal changes.

Thanks to the reduction in oestrogen and progesterone levels, symptoms may appear such as hot flushes, sleep disruptions and fluctuations in mood. Knowing and recognising these symptoms is the first step to being able to manage them effectively. 

Among the keys to mitigating the different symptoms that can appear, a healthy diet, physical movement, taking care of sleep and working on stress all stand out.

Recommended foods for the menopause

• Fibre: Regularly eating foods that are rich in fibre, such as artichokes and asparagus, helps to maintain digestive health and boost gut microbiota.
• Healthy fats: Omega-3 fatty acids, present in fish like sardines or salmon, are essential for cardiovascular health, which can be affected during the menopause.
• Calcium and Vitamin D: The menopause can speed up the loss of bone mass. Calcium-rich foods and an appropriate exposure to the sun to absorb vitamin D are recommended.

Foods to avoid during the menopause

• Sugar and alcohol: Reducing the consumption of added sugar and alcohol can mitigate the fluctuations in energy levels and improve metabolic health. The powerful connection between a conscious diet and wellness during this stage of transformation enables us to live a vibrant and full life. Suitable nutrition enables us to write our own story of resilience and gratitude over time.