These nutrition tips can help with physical complaints during the menopause

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Menopause

The right diet is very important for everyone. In principle, your body can indicate well what it needs if you listen carefully; however, sometimes it is useful to receive good tips for this. For people with physical discomfort and, for example, for women in the menopause, it is extra important to feed their bodies well. This reading excerpt from The older the more beautiful will help you on your way.

Listen to your body

In advance: however you get started with nutrition, nutrition is personal. Discover what suits your body. Usually the Mediterranean diet works very well for western people, but do tomatoes or peppers give you stomachaches? Then adjust your diet, go on a journey of discovery and experiment until you figure out what works for you. Trust the signals of your own body and take into account your allergies and intolerances , cultural background and your own likes and dislikes. At the same time, try to keep or get a relaxed relationship with food…

Food should be fun

We give you here in a nutshell the most important nutritional guidelines as a result of our search in this area. Food is – again – very personal and no, we are not going to recommend a strict diet… Eating should remain fun and tasty. We can already tell you: it will remain so. With the bonus that you grow old as fit and healthy as possible and that it helps to maintain your weight. Because yes, that’s a sore point for us, especially in this society where it’s all about being slim, slimmer, slimmest… We now say, having become wise through damage and shame: stop dieting , but start eating right. And yet it is part of this that it is not good for health reasons to be overweight at this stage of life, but also not too thin. So it’s about balance again.

Another fun fact: we better cherish the layer of belly fat because this is the only place where we still produce estrogen at some point. If you didn’t have that, you would become a dry old branch. You have to be serious, but also a little relaxed about it.

Square Fear Or Agoraphobia

Tips for a healthy diet

  • Choose pure, unprocessed food

Buy fresh fruits and vegetables, enjoy the kitchen, prepare your own food and avoid ready meals, which are full of harmful fats and artificial sugars that can cause weight gain.

  • Go south

We love Italy and basically everything that grows and flourishes around the Mediterranean. It is delicious and the Mediterranean diet appears to be – actually even more important – healthy for Western people in general, and certainly as they get older. The diet is rich in antioxidants, which play an important role in the fight against cardiovascular disease, aging processes and cancer. In addition, the diet reduces the risk of obesity, diabetes and breast and colon cancer. Research shows that older people who stick to this diet, on average, live healthier and, above all, longer. Well, we do. The good question is then: what does the Mediterranean diet entail?

  1. Lots of vegetables, preferably a pound a day. Tomatoes, onions, garlic, artichoke, courgettes, aubergines, etc.
  2. In addition, you take legumes, such as beans, lentils and (chick) peas, fruit and whole grains. Feel free to vary it a lot. Also great in salads!
  3. Red meat? Hmm, do as little as possible and replace it by eating more (oily) fish and poultry.
  4. Olive oil or canola oil are better for you than animal fats such as butter.
  5. Fast food and ready meals do not fit in this diet and be moderate with dairy products.
  6. Let the flavors be as natural as possible. You do not add salt to your food, but use fresh herbs such as bay leaf, thyme, saffron, basil and parsley. Sage can also help with menopausal complaints .
  7. Snacks such as pastries, chips and cookies can be replaced by (dried) fruit and unsalted nuts.
  8. If you drink wine, it is preferable to drink red, but only with meals.
  9. Sweets with sugar or honey are limited to a few times a week on special occasions.
  •  Be kind to yourself

It is important not to be too hard on yourself to succeed in a healthy lifestyle: so 80% of the time you live healthy and 20% of the time you skip class. Then you drink that bottle of wine, eat that delicious dessert or skip a workout.

  • Eet met mate

As Michael Pollan, the author of A Plea for Real Food, said, don’t overeat, we simply need fewer calories as we get older. This makes it extra important that the food you eat also contains a lot of nutrients!

Use healthy fats, they are essential. So bring on those avocados, coconuts and coconut oils, unheated organic nut oils, raw nuts and seeds.

  • Choose the ‘good’ carbohydrates

At one time we also ate far too low in carbohydrates, because we thought that we would stay slim. We now know that we should eat enough carbohydrates, but not that white spaghetti or macaroni, but preferably fiber-rich (whole grain) grains, legumes, vegetables (including bulbs, tubers, roots, etc.), fruits, nuts, seeds. Just make sure you don’t eat carbohydrates four hours before you go to sleep to avoid problems sleeping.

Organic (local) products do not contain harmful chemical preservatives, hormones or pesticides that disrupt hormones and can cause weight gain. And if you eat according to the season, you will automatically eat varied throughout the year and no preservatives are needed. You get exactly what you need because mother nature grows what is needed at that moment. If you also eat local foods, then you eat what your body is built to eat. In the West, we need a different type of diet than people from other parts of the world because our bodies are built to digest the nutrients from our environment.

  • Avoid endocrine disruptors

If you want to protect your body even further against endocrine disruptors, opt for glass containers and storage jars. This prevents the ingress of endocrine disrupting chemicals contained in plastic bottles and packaging.

  • Prevent osteoporosis: check your calcium intake and vitamin D status

Sufficient vitamin D is essential for bone health. So if you are deficient? Take a supplement, especially if you don’t get enough outdoors. This is something that happens to us Dutch people in the winter, when the sun is not strong enough for the production of vitamin D.

Menopause

Good nutrition in practice: it’s about your patterns and your goal!

To help you, ask yourself the three questions below. The answer does not have to be long, you can also use keywords, as long as the core is clear to yourself:

1 My goal is…

Try to think of what you can do when you are at your ideal weight, visualize that. That you can wear that nice dress again or walk up the stairs without any problems. Concentrating too much on the number on the scale or that clothing size makes you drop out faster if the weight loss is not fast enough.

2 The feeling I would like to have about myself and my body is…

Strong, fit, beautiful, energetic et cetera.

3 I am willing to change my eating pattern and behavior because…

Only you can determine this for yourself. If you set your goals based on what society expects of you or if you set goals to please others, you will not achieve them quickly. Really do this for yourself. Your body is worth being in the best condition.

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