Nutritionist Karine Hoenderdos: “As many as 80 percent of women suffer from complaints such as hot flashes, headaches, poor sleep, palpitations, mood swings and weight gain during the menopause. Good and extra healthy food can reduce some of these complaints, although the effect is highly individual. You have to find out for yourself what works for you and what doesn’t.
First of all, the hot flashes. These are sometimes provoked by alcohol, spicy food and coffee. Furthermore, it seems that soy products can help reduce hot flashes. Daily consumption of one or more servings, such as soy drinks or tofu, can reduce the number of hot flashes.”
Strength training can help
Then there is weight gain. “Because the hormone estrogen decreases, many women get a more ‘masculine’ fat distribution: more fat on the abdomen. Losing weight becomes more difficult, due to the combination of a lower metabolism and less exercise. What helps? Good measures are a significant reduction in alcohol and sugar, eating more vegetables and doing strength training.
It is also important to pay extra attention to your bones. After the menopause, the process of bone breakdown suddenly becomes much faster. Make sure your diet contains enough calcium, take a daily supplement with vitamin D if you are over fifty and exercise as much as possible. By the way, all these measures also have a positive effect on other menopausal complaints, such as mood swings and poor sleep.”
This article previously appeared in General Journal (AD).
5 augustus 2023
Read also
2023-08-05 08:00:12
#expert #menopausal #symptoms #diet #exercise
