Menopause: Nutrition & Wellness for you – Ultimate guide

With the menopausal hormonal change the secretive dynamism disappears and the woman has to face a new static situation. There is metabolic slowness that also affects the physical form with a consequent increase in weight. Here is a guide of Menopause : Nutrition & Wellness.

Modifications of mood also occur, accompanied by biochemical changes, but with nutrition, these can be affected to improve moods. For example, obsessive thinking is partially control by regulating blood sugar, rabies can be contained by reducing the reabsorption of water and salts at the kidney level, irritability can be improved by facilitating biliary excretion.

Menopause is a phase that involves many changes for women

Furthermore, the state of relative hyperandrogenism, in which the woman in menopause is found. Facilitates the retention of water and mineral salts and therefore the pressure rise. Foods that must be discouraged are those that stimulate adrenal function and worsen hyperandrogenism: lamb and rabbit meats, seasoned cheeses, eggs (especially hard-boiled), foods rich in iron and vitamin C, solanaceae, mushrooms and foods that are overloaded kidney function such as spinach and chard and red meat.

Menopause : Nutrition & Wellness

Renal function must always be respected and facilitated as androgens can cause an increase in arterial pressure and imbibition by sodium-retentive effect. These indications will be important above all in subjects with a prevalent increase in thoracic circumference, neck and arm. The use of iodine rich foods is instead important to support the thyroid activity: fish, celery, cabbage, peach, pineapple, strawberries.

However it is good to keep in mind that the excessive metabolic stress can contra indict in insomniac subjects, with anxious rather than depressive symptoms, which report psychic agitation.

Crucial to the inclusion of foods that provide phytoestrogens for the control of climacteric symptoms (hot flushes, dryness of the skin and mucous membranes in particular of the vagina), harmonization of the body shape with thinning of life and reduction of back measurements.

Menopause: Nutrition & Wellness

The phytoestrogens are present in: sage, rosemary, borage, romaine lettuce, fresh basil, brassicea, olives, rocket, tomato, whole grains, fennel, red wine, beer, tea, garlic, onion, papaya, mango, cinnamon, nutmeg , legumes. Phytoestrogens are also present in soy, but in biotherapy it is not intend to use in the latter (milk and surrogates) because it is considered harmful.

Soy contains 1.8 grams of phytates per 100 grams of substance that counteract the absorption of calcium and zinc (essential for the immune system). On a functional level, it overloads the renal excretion. Recent studies have shown that soy is able to interfere with thyroid function, increasing the risk of hypothyroidism.

The meat is prefer white (rabbit, chicken, veal, turkey, lamb) and not red and should be consumed at least twice a week. Cuts of rounder animals will be preferred to those that are very bony that have a higher testosterone content. The optimal quantities are 120-150 grams and the best cooking methods are breading and grilling because they are quicker. Menopause : Nutrition & Wellness


Vegetable proteins are non-noble proteins, so however they may be nourished they are not optimal for cellular restructuring. The egg contains important proteins and is able to give the greatest energetic activation. Acting on the adrenal gland, with a high restructuring power (since it is a potential toti protein).

Menopause : Nutrition & Wellness

The adrenal gland of the menopausal woman is very active and therefore the woman should consume the egg. Since it was seen that the use of three times a week results in a frequent increase of hair on the woman’s chin. This may be due to the increase in testosterone production, due to adrenal activation. It can be reduced by consuming it together with other nutrients (such as in desserts, omelettes, etc.).

To counter osteoporosis it is important to provide an adequate calcium intake. But keep in mind that it is also essential to counteract its losses and favor absorption. The use of cheeses is not good as a main source of calcium. Because it contraindicates in case of cardiovascular diseases, hypothyroidism, hepatobiliary dysfunctions as well as representing a caloric excess.

Menopause : Nutrition & Wellness

Furthermore, the cheese aggravates the typical thrombophilic state of the menopausal phase, which instead requires a constant supply. Of fluidifying and anti-aggregating foods such as pineapple, strawberries, melon, garlic, onion and parsley. Calcium-rich fish and vegetables are good: rocket, agretti, olives, clams, octopus, cuttlefish, mussels.


The use of complex carbohydrates in the evening is indispensable in the presence of insomnia, mood disorders. In some cases it may be useful to reduce gluten, with the inclusion of maize, rice, potatoes or other cereals. Such as spelled that contains a smaller quantity. Taking into account the different glycemic load especially in the presence of glucose metabolism disorders .

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