Exercise and nutrition Against hot flashes and the like: This helps in the menopause

Exercise and nutrition Against hot flashes and the like: This helps in the menopause

How can menopausal symptoms be reduced? Questions about proper nutrition and losing weight during menopause are in the foreground. We have tips from a nutritionist for you.

Kate Llewellyn-Waters of Great Britain is often consulted by menopausal women seeking help with ailments such as hot flashes and mood swings. For the nutritionist, it is clear that there must be solutions beyond hormone therapy. At “dailymail.co.uk” she describes that a lot of fruit and vegetables in the menu could solve many problems. She recommends foods that are high in phytoestrogens.

The ABC of menopause

The ABC of menopause

© Getty Images; Marians Welt

Against menopausal symptoms: lose weight with fruits and vegetables

Kate Llewellyn-Waters refers in her recommendations to a study that was carried out in 2012. At that time, more than 17,400 menopausal women were examined who ate more vegetables, fruit and soy and were on a high-fiber diet. The result was a significant decrease (19 percent) in hot flashes. A control group was used for comparison, which performed far worse without focusing on fruit and vegetables.

The nutritionist also blames weight loss for the success of fruit and vegetable eaters. Specifically, she advises you to use soybeans, flax seeds, apples, carrots, celery, fennel, parsley and, in general, legumes. Natural progesterone cream can also be a good addition. However, Kate Llewellyn-Waters emphasizes in this context: “If you are taking any medication, always consult your doctor first before taking any supplements or other herbal additives.” In general, she thinks dietary supplements – including vitamins C and E or valerian against insomnia – are good choices.

Losing weight during menopause also carries risks.

Elderly and younger woman with diet drink

Losing weight after menopause
Beware of radical diets after menopause!

Losing weight after menopause can have a negative impact on bone mineral density. This is the result of a study from Australia, which also describes positive diet effects.

Menopause: Half an hour of exercise a day

Anyway, stands for Kate Llewellyn Waters The right diet is in the center but by no means alone. Physical activity in particular plays an important role in how severe the side effects of menopause are. She points out, “One study showed that women without hot flashes exercise 3.5 hours a week, so running 30 minutes each day can be beneficial, especially if exercise improves mood.”

Why do strong mood swings often occur during menopause?


Mood swings
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One moment the world is still fine, the next you want to break into tears. Every woman during menopause is familiar with these mood swings.

Medical advice is particularly recommended for food supplements

The use of phytoestrogens remains controversial among scientists. The European Food Safety Authority advises women before and after menopause to consult a doctor before taking appropriate food supplements. In principle, phytoestrogens are considered safe to the usual extent here as well. They are also able to lower the risk of osteoporosis.

With hyaluronic acid capsules, our skin does not have to become dry and slack during menopause. We’ll explain how the capsules can help.

During the menopause: why you shouldn't do without hyaluronic acid capsules Primary tabs

During menopause
Why you shouldn’t do without hyaluronic acid capsules right now

During the menopause, a lot changes for us women – including our skin. But there is no need to panic, because now we are helping with hyaluronic acid capsules. We’ll tell you everything you need to know about the little helpers during menopause.

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