Perimenopause Menocoach Modal Week 2
A DIET ADAPTED TO PERIMENOPAUSE
WHY SHOULD YOU ADJUST YOUR DIET DURING PERIMENOPAUSE?
During perimenopause, the metabolism changes and the body requires less energy intake. Muscle mass decreases, weight tends to increase, and fats are distributed differently. Our unique bodies will adapt differently to hormonal fluctuations.
Today, I would like to draw your attention to the benefits that a healthy diet can bring you not only to avoid sudden weight gain, but also to limit other inconveniences linked to menopause such as hot flashes, sleeping disorders, mood swings, aging skin, heart disease and loss of bone density.
These simple principles can help you to live this period more peacefully:
- Eat fresh, organic foods at every meal:
- Try to eat at least 5 servings of fruits and vegetables.
- Vitamins C, D and K as well as calcium, mainly provided by fish, fruits and vegetables, are recommended to preserve bone health.
- Avoid alcohol and caffeine and choose foods low in salt, added sugars and saturated fats.
- Consider water as your best ally and drink at least 1.5 liters of it per day.
- Get some physical exercise every day.
These habits will not only help you prevent weight gain but will also benefit the largest organ in your body: the skin.
HOW TO STIMULATE THE SYNTHESIS OF COLLAGEN AND HYALURONIC ACID THROUGH FOOD?
With the drop in estrogen and the rise in cortisol, wrinkles become more visible, and the skin loses elasticity. However, certain dietary intakes can reduce these effects.
- Collagen is made up of several amino acids, of which glycine, proline and lysine make up the majority. These promote the production of collagen by the dermis and help fight against skin aging. It is found in animal proteins contained in dairy products, eggs and seafood, but also in certain vegetables such as quinoa and even in mushrooms.
- Contributing greatly to the skin's barrier function, omega-3 protects against dryness, inflammation, itching and lesions due to exposure to the sun. It is found in salmon, trout, nuts and flax seeds, soy and rapeseed oil.
- Vitamin C is essential for the synthesis of collagen. It is found in citrus fruits such as oranges, lemons and tangerines, but also in significant quantities in kiwis, strawberries and in green vegetables such as broccoli and spinach.
- Vitamin D prevents skin dryness and stimulates cell renewal. Foods rich in vitamin D are fatty fish, such as trout, and button mushrooms.
- Sugar and certain food processing methods are closely linked to skin aging. They participate in a mechanism which results in the formation of advanced glycation products (AGEs), the accumulation of which in the skin accelerates its aging. Pay attention to the carbohydrates you consume.
- Favor whole grains and foods low in sugar.
- Avoid fried, grilled or roasted foods in favor of raw, boiled or steamed foods.
- Minerals such as copper, silicone, manganese and iron are also essential for collagen synthesis. It is found in liver, oysters, spinach, vegetables and red meat. Anti-nutrients (mainly found in vegetables) reduce mineral absorption, but soaking or cooking helps neutralize their effects.
THE BENEFITS OF AN ADAPTED DIET FOR THE SYMPTOMS OF PERIMENOPAUSE
As mentioned earlier, a healthy diet will not only improve the appearance of your skin but will also help alleviate the symptoms of menopause. Here are some tips to avoid hot flashes, one of the most common symptoms during menopause.
- Antioxidants such as vitamins C and E can reduce vasomotor symptoms such as hot flashes and strengthen the immune system.
- Avoid large or spicy meals as well as acidic foods before bed. This will reduce the risk of hot flashes and ensure a more peaceful night's sleep.
- Finally, to ensure restful sleep, avoid caffeine and alcohol, especially at the end of the day, and try to stop all drinking a few hours before bedtime.
