Menopause and Wellness: Nutritional Keys to energize your life

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During menopause, a stage of profound changes for women, it is crucial to take care of our well-being through all possible means, with diet being one of our greatest allies. Beyond managing the tendency to gain weight and accumulate fat in the abdomen, typical of this phase, adequate nutrition is essential to counteract the loss of muscle mass and the decrease in bone density.

A balanced diet can be tremendously effective in mitigating hot flashes and emotional swings, and even promoting restful sleep. Integrating a thoughtful diet into our routine not only addresses these physical challenges, but also strengthens our mood and overall energy.

Are you interested in knowing how to eat to counteract hormonal changes and their effects? We are going to explore different aspects of diet, habits and nutrients that can help improve our hormonal health during menopause.

Nutrients that help with hormonal harmony

Hot Flashes and Mood Swings:

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds and walnuts, these healthy fats have anti-inflammatory properties that can help improve mood and cognitive changes. Sprinkling ground flaxseed in your juices and/or salads can provide you with an ideal ingredient to reduce inflammation and help with the symptoms of constipation.

If you cannot or are not allowed to consume phytoestrogens because you have thyroid problems, they cause allergic reactions or you have had breast cancer, we recommend that you turn to our Bye Bye Menopause nutritional supplement . Ideal for relieving the symptoms of menopause and made with natural ingredients and active ingredients, gluten-free, soy-free, and hormone-free.

Bone Health:

Calcium and Vitamin D : It is crucial to consume foods rich in calcium such as dairy products, green leafy vegetables and fortified foods. A container of natural fat-free yogurt contains 452 mg of calcium with very few calories; It can also be consumed in a light meal with a mixture of fruits, cereals or nuts.

You can also consume a wide variety of fish rich in calcium. Some examples of fish with calcium are anchovies, sardines, sole and salmon.

On the other hand, consuming vitamin D is essential and can be obtained through sun exposure and supplementation to strengthen bones and prevent osteoporosis.

Our multivitamin gummies can be excellent allies to ensure the consumption of vitamin C, pantothenic acid and Vitamins B3, B6 and B12.

Are you an active woman? It incorporates the triple natural power of our Turmeric, Ginger and Black Pepper gummies (turmeric, ginger and black pepper) to strengthen muscles, skin and joints.

Muscle Mass: With age, there is a natural loss of muscle mass, known as sarcopenia. Adequate protein consumption helps preserve muscle mass, which is crucial for maintaining strength and mobility. Eating enough protein can help maintain bone density and reduce the risk of osteoporosis, a common concern during menopause due to decreased estrogen levels. In general, the recommendation for older adults, which includes many women in menopause, is about 1.0 to 1.2 grams of protein per kilogram of body weight per day. For example, a woman weighing 70 kg might need between 70 and 84 grams of protein daily.

To ensure you get enough protein, include a variety of sources in your diet, such as: Lean meat, poultry and fish, eggs, non-cow dairy, legumes and whole grains, nuts and seeds.

Oxidative Stress and Hormonal Health:

Antioxidants: Eating colorful fruits and vegetables like berries, citrus, and leafy greens can combat oxidative stress and inflammation that accompany hormonal fluctuations.

What benefits do foods with a large amount of antioxidants provide? They protect visual health, help proper brain function, skin rejuvenation and increase the body's defenses, among others.

Tomatoes, spinach, blackberries, peppers and broccoli are foods with a wonderful source of antioxidants. For example, eating 200 grams of tomato allows you to cover up to 80% of the vitamin C that the body needs daily, 27% of vitamin A and 13% of vitamin E. These three vitamins help prevent tissue degeneration, strengthen the immune system and prevent premature aging.

Healthy Fats: Sources such as avocados, olive oil and nuts are important for the production and absorption of hormones, helping to maintain proper hormonal balance. Use these fats in your salads and ensure a portion of nuts for the afternoon snack.

Dietary habits and patterns also help

Not only the consumption of certain foods, nutrients and dietary supplements can influence hormonal balance. Eliminating some habits and incorporating others also has results on our health during menopause:

Long live the Mediterranean Diet! 

Harvard TH Chan School of Public Health recommends the Mediterranean diet for its excellent properties for heart health, blood pressure, brain health, and weight loss. And of course to reduce the symptoms of menopause.

Characterized by an abundance of fruits, vegetables, whole grains, fish, and olive oil, this diet is associated with a reduction in menopausal symptoms due to its anti-inflammatory properties.

Add the power of plants : By promoting fruits, vegetables, legumes, nuts and seeds while reducing or eliminating animal products, plant-based diets can alleviate menopausal symptoms and reduce the risk of chronic diseases. If it is not possible to consume that variety in your diet, through nutritional supplements you make sure to include vitamin A, vitamin C, vitamin D and zinc.

Avoiding processed foods and sugars : Excessive consumption of processed foods and sugars can exacerbate hormonal fluctuations and inflammation, worsening menopausal symptoms .

Refined carbohydrates: for example, white rice, pasta and potatoes are linked to blood sugar spikes and increased insulin resistance and hot flashes. Instead, opt for whole grains like brown rice.

Embracing Movement: Engaging in regular physical activities such as aerobic exercise, strength training, and yoga facilitates hormonal regulation, mood improvement, and symptom mitigation.

Mastering Stress : Chronic stress alters hormonal levels, exacerbating menopausal symptoms. Practices such as mindfulness, meditation, deep breathing exercises, and getting a good night's sleep can help you reduce stress and anxiety, thereby improving your mood.

Planning your menu with intention, integrating specific dietary components, adhering to healthy dietary patterns, prioritizing lifestyle factors such as physical activity and stress management are essential strategies to promote hormonal health and mitigate menopausal symptoms.

By nourishing the body with nutrient-rich foods and cultivating healthy lifestyle habits, women can - without a doubt - navigate the journey of menopause with resilience and a lot of vitality.

Sources consulted:

The best menopause diet: 13 foods to eat and 4 to avoid (

11 foods rich in antioxidants - Discover this list of anti-aging foods (

10 benefits of flaxseed, properties and how to consume - Tua Saúde (

Straight Talk About Soy | The Nutrition Source | Harvard T.H. Chan School of Public Health

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