The premenopausal period occurs five to six years before the last menstrual period and then the ovaries begin to gradually secrete smaller amounts of estrogen. Immature eggs in the ovaries do not mature, which can lead to an irregular menstrual cycle and numerous, different symptoms. What can be expected are:

irregular menstruation,

weaker or more abundant bleeding,

hot flashes and night sweats,

mood swings,

insomnia,

forgetfulness (distraction),

heart beating,

migraine,

breast tenderness,

bone loss ( osteoporosis ),

hypothyroidism,

benign uterine fibroids and

change in sexual desire.

Food that can help

Although there is no reliable answer and diet should be individualized with respect to needs, preferences, age, and (possible) diagnosis, scientists have established guidelines that can greatly alleviate and perhaps eliminate the unpleasant symptoms of menopause:

follow the Mediterranean type of diet,

consume less frequent meals,

choose and increase the intake of foods rich in phytoestrogens: soy, soy milk, tofu, sweet potatoes, flax seeds ,

daily consumption of whole grain breads and pastries, all whole grains and their products,

eat calcium-rich foods daily (milk and dairy products, blue sea fish with bones, eg sardines and anchovies, broccoli, oranges, green leafy vegetables, oats, sunflower seeds),

eat fresh fish 2-3 times a week,

as often as possible to have legumes on the plate (beans, peas, lentils, chickpeas),

increase the intake of root vegetables and fruits (potatoes, carrots, mangoes, papayas),

use more foods that are a source of "good" fats; choose pumpkin and olive oil and seeds and treat yourself to nuts (almonds, hazelnuts, walnuts) and

Choose foods that are a good source of antioxidants.

Many nutritionists believe that the right choice of food and diet can regulate the level of hormones in the body with great precision and thus help reduce the unpleasant symptoms of menopause and its consequences, and it is possible to completely eliminate them.

When it comes to antioxidants, the list is very long:

Vitamin C: citrus fruits (oranges, lemons, grapefruits), green peppers, watermelon, melon, berries (strawberries, blueberries , blackberries, raspberries), kiwis, tomatoes, green leafy vegetables.

Vitamin E: cereal sprouts, cold pressed vegetable oils, corn oil margarine, offal, eggs, nuts, sunflower seeds, dark green leafy vegetables, sweet potatoes.

Beta-carotene (provitamin A): sweet potatoes, pumpkin, melon, apricots, carrots, some peppers, papaya, mango, tomato, watermelon and radish, oatmeal.

Zinc: red meat, eggs, cheese, offal, seafood, whole grains, legumes, miso, tofu, brewer’s yeast, cooked green vegetables, mushrooms, pumpkin and sunflower seeds.

Selenium: whole grains (amaranth, buckwheat, quinoa, barley, millet, rye, brown rice, oats), brewer's yeast, cereal sprouts, offal, butter, fatty fish (harniga, tuna), shellfish, sunflower and sesame seeds, Brazil nuts .

Polyphenols (grape seeds, red wine, Indian and green tea ).