What foods to avoid during menopause? Nutritionist reveals

Insomnia, hot flashes, mood changes, weight gain and mental fog are some of the symptoms of menopause, a phase that marks the end of the female reproductive period. According to Vanessa Raionutritionist at Plenapausa, to avoid worsening these discomforts, there are some foods that should be avoided.

A Menopause survey, carried out with 400 postmenopausal women, shows that a diet with a Mediterranean profile, which includes fresh and natural food, can contribute to reducing symptoms during this period.

“To adopt healthy eating habits from an early age results in better health over the years, including during menopause”, highlights the professional.

Below, discover some of the foods that worsen menopause symptoms.

Foods that worsen menopause symptoms.

Pepper

As it is thermogenic, pepper can worsen symptoms. However, this does not mean that you should stop seasoning your recipes with black pepper, as this, according to the nutritionist, does no harm.

Industrialized

Chips It is cookies They are rich in sodium and sugars and, therefore, can contribute to fluid retention and the feeling of bloating. If you want to snack on something throughout the day, Vanessa recommends opting for other alternatives, such as carrots, white cheese and cucumber with hummus.

Fast food

You fast foods They are rich in trans and saturated fats and, if consumed in excess, can promote the occurrence of heart disease, especially in postmenopausal women, who already have an increased risk of suffering from these problems.

Additionally, hamburgers, fries, soft drinks and other typical fast food items can contribute to weight gain, which can also worsen menopause symptoms.

Alcohol

According to the nutritionist, the alcohol can further increase hot flashes. “This happens because alcohol consumption causes vasodilation, increasing blood flow and warming the body quickly, thus triggering a sensation of intense heat,” he explains.

Furthermore, drinking too much contributes to cardiovascular diseases and, according to a survey by the North American Menopause Society, women who consume between two and five drinks a day are 1.5 times more likely to have breast cancer.

Coffee

The habit of drinking too much coffee is associated with a higher incidence of hot flashes in postmenopausal women. It is also important to remember that caffeine has stimulant properties, which can negatively impact your night’s sleep.