The menopause and diet, an inseparable pairing
Discover how an appropriate diet can relieve symptoms of the menopause and improve quality of life during this phase.
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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.
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CREAM OF SWEET POTATO WITH CURRY, CARROTS AND ORANGE
Ingredients: 4 people
Time: 40 mins
- 100 g leeks
- 300 g carrots
- 150 g sweet potato
- 20 g orange peel
- 100 cl orange juice
- 1 g curry
- 40 g extra virgin olive oil
- 1 g flaxseeds
- Salt and pepper
Method:
Sauté the leeks with half of the extra virgin olive oil until they turn golden in colour and add the sliced carrots.
Add the sweet potato in cubes and sauté all the vegetables for 5 minutes. Add the orange peel, teaspoon of curry, salt and pepper.
Cover with water and cook for 15/20 minutes until the carrot and sweet potato are soft. Remove the orange peel, add the juice, blend and serve with flaxseeds.
Energy: 171.61 kcal
Carbohydrates: 17.9 g
Simple sugars: 12.32 g
Proteins: 1.7 g
Fats: 10.4 g
Saturated fats: 1.75 g
Poly. fats: 1.15 g
Mono. fats: 7.11 g
Cholesterol: 0 mg
Fibre: 3.81 g
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SPINACH, SALMON, WALNUT AND AVOCADO SALAD
Ingredients: 4 people
Time: 20 mins
- 200 g fresh spinach leaves
- 400 g salmon fillets
- 120 g avocado, cut into cubes
- 20 g toasted walnuts
- 20 g chia seeds
- Extra virgin olive oil
- Lemon juice
- Salt and pepper to taste
Method:
Bake the salmon at 180º for 12-15 minutes or until cooked. In a large bowl, mix the spinach, avocado, walnuts and chia seeds. Add the cooked salmon to the salad, flaked.
For the dressing, mix the olive oil, lemon juice, salt and pepper. Pour the dressing on the salad and mix gently.
This recipe is rich in omega-3, fibre, calcium and antioxidants, all important for cardiovascular and bone health.
Energy: 279.24 kcal
Carbohydrates: 2.07 g
Simple sugars: 1.92 g
Proteins: 14.43 g
Fats: 23.66 g
Saturated fats: 3.76 g
Poly. fats: 4.5 g
Mono. fats: 13.10 g
Cholesterol: 33.5 mg
Fibre: 3.2 g
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NUTS AND DEHYDRATED FRUIT ENERGY BALLS
Ingredients: 4 people
Time: 15 mins
- 200 g pitted dates
- 100 g almonds or walnuts
- 50 g dehydrated blueberries
- 25 g dehydrated apricots
- 25 g dehydrated figs
- 50 g grated coconut
Method:
In a food processor, mix the dates, almonds or walnuts and
dehydrated fruit until you obtain a sticky dough. Shape the dough into small balls.
Dip the balls in the grated coconut if you wish.
Refrigerate the energy balls before serving so they harden a little.
Energy: 400 kcal
Carbohydrates: 44.5 g
Simple sugars: 44.1 g
Proteins: 7.44 g
Fats: 21.26 g
Saturated fats: 7.46 g
Poly. fats: 2.68 g
Mono. fats: 9.6 g
Cholesterol: 0 mg
Fibre: 13.88 g