Khaberni - Nutrition specialist Natalie Ritzo, from the Teachers College at Columbia University, revealed some dietary tips that help maintain women’s health during menopause.
The expert said in a conversation with Today magazine: "During menopause, estrogen levels decrease, which makes the body more prone to muscle mass loss and fat accumulation. Therefore, consuming adequate amounts of protein contributes to maintaining muscles and controlling weight during this period."
She added: "Protein sources are not limited to animal products such as chicken, fish, turkey, Greek yogurt, and cottage cheese, but also extend to beneficial plant-based alternatives such as beans, lentils, and soy products. Soy products contain phytoestrogens, which are plant compounds similar in structure to estrogen, and can partially mimic its effects in the body, sometimes helping in alleviating menopause symptoms such as hot flashes and mood swings."
The expert recommended including legumes, sweet potatoes, nuts, and peanut butter in the diet, due to their content of protein and fiber which contribute to a longer feeling of fullness.
In conclusion of her talk, the nutrition expert emphasized the importance of limiting the consumption of processed foods, alongside regular physical activity, noting that combining balanced nutrition and movement helps in controlling weight changes and supporting overall health during the hormonal restructuring stage in the body.
