Hitting Menopause : Nutrition & Wellness for you


Menopause is a phase that involves many changes for women.

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.

Modifications of mood also occur, accompanied by biochemical changes, but with nutrition, these can be affected to improve moods. For example, obsessive thinking can be partially controlled 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.

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.

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 be contraindicated 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.

The phytoestrogens are found 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 found in soy, but in biotherapy it is not intended to be used 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 and recent studies have shown that soy is able to interfere with thyroid function, increasing the risk of hypothyroidism and thyroiditis.

The meat is to be preferred white (rabbit, chicken, veal, turkey, pork, lamb) and not red (horse and beef) and should be consumed at least twice a week. Cuts of rounder animals (veal, pork, chicken and turkey) will be preferred to those that are very bony (lamb, roe deer, rabbit) 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. However, it is important to alternate meat with fish because it is more suitable for metabolic activation. The fish has a less structuring function due to the type of protein from which it is made, however the rapidity of response to renal and then thyroid, due to the iodine content, makes it irreplaceable.

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). The adrenal gland of the menopausal woman is very active and therefore the woman should consume the egg with much moderation, since it was seen that the use of more than two three times a week resulted 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, which 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 keeping in mind that it is also essential to counteract its losses and favor absorption. The use of cheeses is not recommended as a main source of calcium because it is contraindicated in case of cardiovascular diseases, hypothyroidism, hepatobiliary dysfunctions (which in menopause are often concomitant) as well as representing a caloric excess without metabolic stimulus. 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 recommended: rocket, agretti, olives, clams, octopus, cuttlefish, mussels. Football, though it is only one of the essential minerals for the bone: to maintain bone tropism, synergistic minerals must be introduced daily. For this reason it is sufficient to change the food taken daily and to differentiate fruit and vegetables in order to guarantee the supply of all minerals (Mg and K) and trace elements (SI and BO). The role of minerals is also essential for their alkalizing power of blood, counteracting the kicking effect of the acids produced by the foods we ingest, such as proteins and refined carbohydrates.

The use of complex carbohydrates in the evening is indispensable in the presence of insomnia, mood disorders and in general to curb adrenal function. 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 .