Even when we prepared for it, menopause can remain a delicate period to go through. The physical consequences are numerous and are accompanied by a wide variety of symptoms … including the famous hot flashes. If hormonal treatments sometimes allow them to soothe them, food also plays a key role. Julie Boët, dietician-nutritionist, shares 7 foods to integrate into your plate to better live this period.
Flax seeds
“They are rich in lignans, a type of phyto-esrogens (capable of partially imitating the action of estrogens), but also in omega-3. In fact, they help to modulate hormonal fluctuations. My tip to fully enjoy their benefits: consume them freshly ground for better absorption, sprinkled on a yogurt, a compote or in a smoothie”, advocates the expert.
Green leafy vegetables (spinach, kale, watercress)
“They provide calcium, magnesium and antioxidants that support nervous balance and reduce excessive vascular reactions. Magnesium, in particular, helps reduce anxiety, sleep disorders and hot flashes”, underlines Julie Boët.
Full cereals (oats, quinoa, full rice)
“Rich in fiber and vitamins B, they help regulate blood sugar, mood, but also heat peaks. The good reflex? Replace white bread or so -called classic pasta with complete versions for more balanced and full meals”, says the dietician.
Legumes (lenses, chickpeas, red beans)
“In addition to being an excellent source of vegetable and fiber proteins, legumes also contain phyto-esrogens and iron, often useful in menopause period. They promote satiety and limit sweet cravings, sometimes accentuated at this period”, Note the nutritionist.
Red fruits (raspberries, blackberries, blueberries)
“Rich in antioxidants and vitamin C, red fruits help to fight against oxidative stress and inflammation, two aggravating factors of hot flashes. To consume fresh or frozen, in snacks or in natural yogurt”, advises the specialist.
Omega-3 (fatty fish, rapeseed oil, nuts)
“The omega-3s have remarkable anti-inflammatory effects and participate in the hormonal balance. Studies also show that they improve mood and the quality of sleep, often impacted during menopause. A portion of salmon or sardines twice a week is a good basis”, underlines the expert.
On the other hand, “Alcohol, very spicy dishes, coffee and refined sugar can worsen hot flashes. They increase vasodilation, stimulate the nervous system and cause significant glycemic variations “, she concludes.