We can never say it enough, but diet is essential to alleviate the symptoms of menopause.  A healthy lifestyle will allow you to live this period with more comfort.  Although genetics play a role, our lifestyle can influence its impact through epigenetics.
What is epigenetics?

There is no inevitability in genes.  Epigenetics studies how gene expression can be altered without changing the DNA sequence.  For example, two twins with the same genes may evolve differently depending on their environment.  Environmental factors such as diet, disease, medications, stress and lifestyle can change cells and DNA.  So even monozygotic twins can have different life trajectories, such as a difference in weight or mental health.

Diet therefore plays a central role in these mechanisms.  By improving the quality and diversity of meals, it is possible to limit the inconveniences linked to menopause and slow down the aging process.
How to improve hormonal mood?

The best foods to include in your diet during menopause – Béatrice Svitone Naturopath Vincennes

To improve our hormonal balance during menopause, it is necessary to implement several actions.  It is these different approaches that will help reduce inconvenience.

It is advisable to limit the consumption of dairy products from cows.  Indeed, cow’s milk contains growth factors intended to make the calf grow quickly.  These factors can disrupt our intestines and hormones.  Breast milk, on the other hand, is mainly intended for our neural system and not to make us gain weight.

It is also recommended to avoid trans fatty acids.  Trans fatty acids of natural origin are found in dairy products and represent 60% of trans fatty acids consumed by adults in France.  Trans fatty acids of industrial origin are produced by the food industry to solidify vegetable oils used in the preparation of biscuits, cookies, pastries, etc.  These trans fatty acids are accused of promoting obesity, cardiovascular disease, diabetes and chronic inflammation.

We must also be vigilant with regard to endocrine disruptors such as pesticides, parabens and bisphenols.  These substances act on our hormonal balance and can cause physiological abnormalities, particularly in reproduction.  They are found in cosmetics, our environment and our food.  It is therefore recommended to limit exposure by washing fruits and vegetables well and favoring organic products.

It is advisable to consume foods containing phytoestrogens (isoflavones) such as crushed or soaked flax seeds, fermented soybeans (in moderation for women at risk of breast cancer and which can affect the thyroid).  Legumes such as chickpeas, cocoa, pistachios, sprouts and dried apricots also contain isoflavones.  These foods help limit the inconveniences linked to hormonal deficiency.

Finally, it is recommended to consume cabbage which provides antioxidants and promotes the transformation of estrogens by avoiding the formation of carcinogenic molecules.

By adopting these different eating habits, it is possible to improve our hormonal balance during menopause.
Other beneficial foods

For a diet suitable for menopause, here are some recommendations:

– Eat small oily fish such as sardines, mackerel and herring.  They are rich in long-chain omega-3 (DHA), which are essential for the brain, cell membranes and neurons.  Omega-3s play an important role in memory, cognitive decline and inflammation.

– Make sure you get enough calcium to maintain bone health.  Choose almonds, shellfish, broccoli and cooked or pressed sheep’s or goat’s cheeses.

– Take vitamin D supplements. Although some foods contain small amounts, it is often necessary to supplement your intake with supplements.  It is also recommended to check your vitamin D blood levels regularly.

– Make sure you have sufficient protein intake.  You can find protein in whole grains, legumes, tofu and favor fish, eggs and lean meats.

– Include vegetables in every meal to benefit from the antioxidants they contain.  Don’t hesitate to also use spices, herbs and fresh herbs to bring even more benefits to your diet.

– You can allow yourself a little dark chocolate in the evening.  In addition to being an antioxidant, it has beneficial effects on cardiovascular health and can improve memory.

By following these tips, you will be able to improve your daily life thanks to a diversified and balanced diet.