Symptoms of menopause , such as hot flashes, nervous hunger, night sweats, irritability, insomnia, heart pounding, can be reduced with a diet higher in fruit and vegetables.

Fruits and vegetables should be eaten both cooked and raw , and according to a study that evaluated the health of 400 postmenopausal women, those who consumed more fruit and vegetables had fewer symptoms of menopause than women who consumed more fat and those who ate more sweets. .

In particular, according to the Iranian researchers from Tehran University of Medical Sciences who conducted the study , women who ate more leafy vegetables, namely spinach, salads, endive, leafy cabbage (hedgehog, Chinese, etc.), chard, chicory , reported far fewer menopausal symptoms than the others.

Those who ate more fatty foods and both sweet and savory snacks reported worsening of symptoms. This is because it would also increase all inflammation patterns which would also affect weight and cardiovascular health. Furthermore, fruits and vegetables would help balance the estrogenic fluctuations.
Obesity, a sedentary lifestyle, smoking and alcohol consumption, on the other hand, make the situation worse.

Here’s how we can reduce the symptoms of menopause according to the researchers:

1. eat two portions of leafy vegetables a day, and two portions of vegetables (even small ones) per meal, varying between colors.
2. reduce fat intake
3. favor sources of complex carbohydrates with a low glycemic index: basmati rice, amaranth, buckwheat, quinoa are excellent alternatives to the traditional pasta dish.
4. make two or three fruit snacks a day, adding a little to breakfast, but reduce simple sugars between biscuits, snacks, sweets.