A healthy food list and guide for women experiencing menopause

Climax is the period of transition from a woman’s reproductive state to menopause (the moment when a woman stops menstrual bleeding), associated with a decrease in the level of production of female hormones by the ovaries. On average, the climax lasts from 45 years to 50 years and consists of such stages as: premenopause, perimenopause, postmenopause.

Symptoms of menopause

Delay of menstruation;

Scanty or heavy menstrual bleeding;

Mental weakness, irritability, a sense of fear, insomnia, depression, hunger or lack of appetite (neuropsychic signs); Migraine, hot flashes, flashing of black spots before the eyes, swelling, dizziness, vasospasm, sensitivity disorder, hypertension, sweating (cardiovascular signs);

Thyroid and adrenal gland disorders, fatigue, weight change, cold feeling, joint diseases (endocrine signs).

Useful products with menopause

#1. Products containing calcium (skim milk, kefir, cottage cheese, yogurt, non-fat cheese, eggs (no more than one per week), yeast, almonds, natural cream or milk ice cream, brown seaweed, soybeans, mustard grains);

#2. Products with high content of polyunsaturated fatty acids (vegetable oil, nuts), which reduce triglyceride and cholesterol in the blood;

#3. Products with high content of monounsaturated fatty acids and omega-3 fatty acids (mackerel, canned sardines, salmon, mackerel or trout, walnuts), normalize the level of fats in the blood;

#4. Floury cereal (dark porridge – barley, oatmeal, pearl barley) and pasta cooked with steam;

#5. Bran (product with high content of vitamin B and fiber) should be added to salads, soups, cutlets;

#6. Spicy seasonings and herbs (to replace salt);

#7. Products with vitamins and trace elements (especially brightly colored vegetables, berries and fruits, greens, carrots, peppers, cherries, currants, white cabbage and red cabbage, red grapefruit);

#8. Products with high boron content (raisins, asparagus, peaches, figs, strawberries and prunes);

#9. Linseed family or oil, which contains lignins, contributing to the reduction of tides and dryness of the vagina;

#10. Products with a high content of magnesium (cashew, salad, kelp), which have a sedative effect, relieve anxiety, irritability, struggle with insomnia and mood swings;

#11. Products with vitamin E (brown rice, avocado, green peas, beans, potatoes), reduce swelling of breasts and protect the heart;

#12. Onion, garlic increase immunity, lower blood pressure and sugar in the blood;

#13. Sweets in small quantities (pastilles, marmalade, marshmallows, natural homemade sweets);

#14. Products with a high content of potassium salt (bananas, dried apricots, mandarins, oranges, unrefined bread, mollusks), strengthen the heart muscle and nervous system;

#15. Products that strengthen the immune system, slow aging, promote wound healing (parsley, black currant, kiwi);

#16. Products that regulate metabolism and raise the mood (grapes, brown rice, bread from yeast dough, from sea kale or from unpeeled flour, wheat cereals);

#17. Products that protect the lens from the effects of toxins (shrimp, crayfish, crab, apricot, melon). Food should be cooked in the oven, steamed, microwave or special dishes without fat and oil.


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