To get through this stage in the best possible way, it is essential to pay attention to our diet and consider the use of supplements to help regulate nutritional deficiencies. Here we share with you some nutritional recommendations and supplements that can be of great help.
Nutritional Recommendations:
1. Incorporate Vegetables: Eat vegetables of various colours, both raw and cooked, at every meal.
2. Reduce Carbohydrates: Opt for low glycaemic carbohydrates, especially at breakfast and lunch.
3. Increase Protein Intake: Be sure to include protein at every meal. A minimum of 80 g is recommended for women 60-65 kg, adjusting for physical activity.
4. Prefer Lean Protein: Increase your intake of white meat (chicken and turkey) and vegetable protein. Fish and eggs are ideal choices, especially at dinner.
5. Limit Sugars: Cut back on sweets and opt for cinnamon-baked fruit or sugar-free jellies.
6. Moderate Saturated Fats: Cut back on butter and pastries, and increase healthy fats such as omega-3s, found in cold-pressed oils, seeds and nuts.
7. Regular Exercise: Increase your physical activity, even if you feel tired. This will help to re-educate your metabolism and combat the accumulation of abdominal fat.
Nutritional Supplements for Menopause:
1. Soy Isoflavones: These oestrogen-like substances can alleviate menopausal symptoms. A dose of 50 to 150 mg/day is recommended, always under medical supervision.
2. Black Cohosh (Cimifuga Racemosa): This plant is effective in relieving hot flushes and palpitations, and may be a good alternative to soya.
3. Red Clover: Contains isoflavones that help reduce night-time hot flushes and anxiety.
4. Maca: Known for its hormone-balancing properties, it is useful for malaise and loss of libido.
5. Dong Quai: Also called ‘female ginseng’, it helps relieve menstrual and menopausal symptoms.
6. Wild Yam: This plant is another natural alternative to oestrogen therapy.
7. Omega 3 and Omega 7: These fatty acids are essential for heart health and reducing inflammation.
8. Vitamins D and K2: Important for bone health and the immune system, adequate sun exposure and a diet rich in these nutrients is recommended.
9. Calcium: Essential for preventing osteoporosis, should be consumed in short periods if you do not suffer from this condition.
10. Tryptophan: This amino acid helps to improve mood and sleep quality.
11. Vitamin B complexes: Especially useful for hair and nail problems.
12. Melatonin: Helps to combat insomnia, a common problem during the menopause.
13. Collagen: Important for maintaining skin elasticity and hair health.
Menopause can be a challenging time, but with proper nutrition and the use of specific supplements, it is possible to alleviate many of its symptoms and improve your quality of life. It is always advisable to consult a health professional before starting any supplement to ensure that it suits your individual needs - take care of yourself and live this time with wellness!
Best regards,
Tribu Naturals