5 foods to avoid during menopause

Are you about to enter menopause? It's time to pay more importance, if possible, to your diet. Menopause is a gradual process that normally occurs between the ages of 45 and 55 and in which we suffer a progressive decrease in the production of estrogen. The consequence of this loss of estrogen is different symptoms such as sleep disturbances, mood changes, difficulty maintaining our body weight, as well as more important health problems related to the lack of protection against cardiovascular and bone diseases, such as osteoporosis. It is important to know which foods can help us, but also which ones we should avoid to try to mitigate some of the symptoms that make this cycle or process of our lives so annoying.

The 5 foods we should avoid

Caffeine

At the start of the day or when we feel tired we turn to coffee to regain our energy, but insomnia is one of the most common symptoms of menopause, so drinking coffee does nothing but increase this problem. Some alternatives to coffee are green tea, with less caffeine than coffee and with enough power to provide energy and improve metabolism, and ginger tea, which also helps improve digestion and reduce inflammation in case you have joint problems.

Foods rich in sugar

The reduction in estrogen levels increases the need and cravings for sugar during menopause. In addition, this intake is usually through cookies, cakes... which what it does is promote and enter a circle of weight gain and increased risk of suffering from cardiovascular diseases. A good alternative to these foods are fruits, which in addition to flavor Sweets provide vitamins, fiber and antioxidants. If you drink them shaken with yogurt or oatmeal drink, you will increase their satiating power. 

Spicy foods

One of the effects of this type of food is to increase hot flashes, night sweats or other temperature control problems that are already experienced during menopause. This is a compelling reason to moderate the consumption of these foods if you suffer from these symptoms, at least avoiding taking them during dinner.

Alcohol

Insomnia is one of the most common symptoms of menopause, also linked to the decrease in melatonin production. Alcohol decreases the production of melatonin, responsible for regulating sleep and wake cycles, which is already decreased during menopause. Additionally, alcohol is associated with an increase in hot flashes.

Consumption of meat with a high percentage of fat

What this type of meat does is incorporate saturated fats whose harmful effects on health are well known. A tasty and healthy alternative is oily fish rich in omega-3 fatty acids that help reduce cardiovascular risk, which increases in women when their estrogen levels are decreased.