Menopause is a delicate phase in every woman’s life, often associated with physical and psychological disorders of various kinds. Let’s see how to counteract them with the right nutrition.
Menopause, a phenomenon that is characterized by the end of the menstrual cycle, occurs on average in every woman between the ages of 50 and 53, although in some cases it may occur first, around 40. Menopause occurs when ovarian function ceases and female hormones diminish. The estradiol, the estrogen hormone that, as you can read on www.almeglio.it, the website dedicated to the health and well-being, is produced by the ovaries during the cycle, is responsible for female sexual characteristics and contributes to the growth and development of the organism.
With menopause, the woman’s body faces a number of changes and is subject to many symptoms. The most popular are the so-called “hot flashes“, often accompanied by excessive sweating and tachycardia. Vaginal dryness, loss of tissue elasticity, and mucosal dystrophy may occur at genitalia. Other symptoms are usually lower sex drive, insomnia, depression and irritability.
Menopause and osteoporosis: the results of an American study
On a physical level, one of the most common problems associated with menopause is osteoporosis, which depends on a lesser density of minerals in the bones. To reduce this phenomenon and the resulting risk of fractures, an American study has highlighted how aid can come from food. Ohio State University researchers, through a study published in the Journal of Bone and Mineral Research, have shown that nutrition rich in anti-inflammatory foods can help counteract the weakening of bone mineral, typical of menopause.
The researchers analyzed food behaviors by more than 160,000 women who participated in the Women’s Health Initiative, the largest ever American survey on menopausal disorders. From this study it was found that women who preferred a diet rich in anti-inflammatory foods over six years underwent the phenomenon of bone erosion; for them, the risk of fractures was reduced to 50%.
Anti-inflammatory foods and inflammatory foods
Researchers also analyzed the anti-inflammatory properties of various foods, based on the nutrients they contain. Magnesium, beta-carotene and quercetin have the largest amount of anti-inflammatory: so go ahead and eat them in menopause. Particularly useful in their entirety are foods such as fish, especially when it is rich in omega 3, as in salmon and mackerel, vegetables, especially if leafy like lettuce and spinach, cereals and fruits like bananas, walnuts and berries. Even spices such as ginger and turmeric can help. Foods rich in fat and sugar, in particular red meat, fats, alcohol and soft and sugary drinks, should be avoided or at least reduced.
Article by Anna Capuano, blogger who deals with marketing and communication.
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