Menopause is a period of changes in women: metabolic slowdown, muscle wasting, etc. All factors increasing the risks of osteoporosis and cardiovascular diseases. To cope with these developments, food becomes an essential pillar. Let’s take stock with Eva Vacheau, dietitian-nutritionist and author of Weight Loss Revolutionpublished by Courrier du Livre.
Foods rich in antioxidants: the anti-aging shield
Antioxidants play a crucial role in protecting cells from aging and oxidative stress. “All foods that are antioxidants are often colorful plants.specifies Eva Vacheau.
Red fruits (blueberries, strawberries, etc.), kiwi, prunes and even green vegetables, she cites as an example. What are their benefits?
“They represent real protection against aging, with support for brain and cognitive health, reduction of inflammation and improvement of cardiovascular health. she lists.
How often is it recommended to consume it? “Two servings of antioxidant-rich fruit per day (for example, a kiwi in the morning and blueberries as a snack). And at least two servings of vegetables per day, including at least one serving of green vegetables each day” recommends the expert.
The winning trio for bone health: calcium, vitamins D and K
With the decline in estrogen, the risk of osteoporosis increases. “It is therefore essential to ensure a sufficient intake of essential nutrients for bone density.” notes Eva Vacheau. “Dairy products (yogurt, Greek yogurt), sardines, mushrooms (vitamin D) and all cabbage (vitamin K) are essential for health and bone density, and to prevent osteoporosis..
She recommends eating mushrooms and cabbage 2 to 3 times a week. Dairy products should be consumed 2 to 3 times a day.
Quality proteins for muscle mass
Muscle loss is greater after age 50. “A sufficient intake of quality proteins helps counter this phenomenon, maintain good metabolism and limit weight gain.” assures the expert.
She advises consuming both animal proteins, such as Greek yogurt or sardines, but also from plant sources such as tofu, edamame or lentils. “This helps prevent muscle wasting, but also maintains a good metabolism and limits weight gain.
Good fats and omega-3: essential for the heart and brain
Essential fatty acids, especially omega-3, are fundamental for general health during menopause.
“They really have an interest in fighting inflammation, and they will also protect the heart and support brain health“insists the dietitian.
“To do this, focus on walnuts, chia seeds, flax seeds, avocado and rapeseed, walnut and camelina oils.
lists Eva Vacheau. “Omega-3s of animal origin will be present in fatty fish such as sardines, mackerel, anchovies, herring, salmon or tuna of wild origin, preferably.
A warning regarding nuts (walnuts, almonds): “Do not exceed 30 grams per day (the equivalent of a small handful) for caloric reasons”warns the dietitian.
Fibers for a balanced microbiota
The intestinal microbiota, often referred to as our “second brain”, influences many factors: weight, digestion, immunity and hormonal balance. Fibers are its best allies.
“They are found in vegetables, fruits, legumes and flax seeds.“, specifies the expert. “Objective: support digestion by reaching 25 to 30 grams of fiber per day through food.
Foods rich in phytoestrogens: a hormonal boost
To cope with the drop in estrogen, certain foods can help alleviate the unpleasant symptoms of menopause. “Ground flaxseed, tofu, edamame and tempeh (derived from soybeans) are great for this” recommends Eva Vacheau. In particular, “to reduce hot flashes and emotional instability found during menopause“.
You can, for example, adopt to take a tablespoon of ground flaxseed per day, she advises.
In summary, the goal is to consume a mixture of antioxidants, omega-3 and fiber, a “trio” that protects against inflammation, while taking care not to excessively increase caloric intake.