9 foods that help regulate hormones during the menopause and improve your well-being!

1. Foods rich in phytoestrogens

Phytoestrogens are plant compounds that mimic the action of estrogen in the body. They can help compensate for the reduction in this hormone during the menopause.

• Soy and its derivatives: Tofu, soy milk, tempeh and edamame are rich in isoflavones, a type of phytoestrogen.
• Flaxseeds: These contain lignans, another type of phytoestrogen, as well as being rich in omega-3, which helps to reduce inflammation.
• Chickpeas: A good source of phytoestrogens and vegetable proteins.

2. Foods rich in omega-3 fatty acids

Omega-3 helps balance hormones, reduce inflammation and improve mood and brain health, areas often affected by the menopause.

• Oily Fish: Salmon, sardines, tuna and mackerel.
• Seeds and Oilseeds: Chia, linseed, walnuts.
• Vegetable Oils: Linseed oil and extra virgin olive oil.

3. Colorful fruits and vegetables

These foods are rich in antioxidants, vitamins and minerals that help reduce oxidative stress and regulate hormone levels.

• Red fruits (strawberries, blueberries, blackberries): Rich in antioxidants and phytochemicals that help with hormonal balance.
• Cruciferous vegetables (broccoli, cauliflower, cabbage): Contain compounds that help with estrogen metabolism.
• Citrus fruits (orange, lemon, tangerine): Rich in vitamin C, which helps reduce cortisol and improves skin health and immunity.

4. Seeds and Oilseeds

These foods are rich in good fats, vitamins and minerals such as magnesium and vitamin E, which help regulate hormones and improve menopause symptoms.

• Almonds and walnuts: They contain vitamin E, which helps reduce menopausal hot flushes and improves skin health.
• Sesame and sunflower seeds: Rich in magnesium and phytoestrogens.

5. Whole grain cereals

Whole grains provide fiber, B vitamins and minerals that help with hormonal balance and blood sugar control.

• Oats, Quinoa, Brown Rice and Barley: Improve metabolism and help maintain stable energy levels.

6. Fortified dairy products or plant-based alternatives

During the menopause, bone density loss increases. That's why foods rich in calcium and vitamin D are essential for maintaining strong bones.

• Milk, yogurt and cheese: classic sources of calcium.
• Fortified vegetable alternatives: Almond, oat or soy milk enriched with calcium and vitamin D.

7. Spices and functional teas

Some spices and teas have adaptogenic and anti-inflammatory properties that help regulate hormones.

• Turmeric: Contains curcumin, which helps fight inflammation and regulates hormone levels.
• Cinnamon: Helps control glucose and reduces symptoms of fatigue.
• Chamomile tea and green tea: Promote relaxation, relieve stress and help with sleep quality.

8. Lean proteins

Maintaining adequate protein levels is essential for muscle and hormonal health during the menopause.

• Chicken, fish and eggs: Sources of lean, high-quality protein.
• Legumes (beans, lentils): Plant-based alternatives rich in protein and phytoestrogens.

9. Water and hydration

The menopause can cause dehydration due to hot flushes and hormonal changes. Staying hydrated helps with hormone regulation, metabolism and skin health.

Foods to avoid during the menopause

• Caffeine and alcohol: Can aggravate hot flushes and disturb sleep.
• Refined sugars and simple carbohydrates: negatively affect energy levels and hormonal balance.
• Trans fats: Present in processed foods, they increase inflammation and affect cardiovascular health.

Balance is the key

A balanced diet, rich in functional foods, can help regulate hormones and relieve the symptoms of the menopause. In addition, combining a healthy diet with physical activity, adequate hydration and stress management techniques is essential for a smoother and healthier transition. Remember that every body is unique, and consulting a nutritionist can help customize your diet to meet your specific needs.

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