Nutrition during menopause and in the period before it – perimenopause is key to controlling body weight and preventing hot flashes and mood swings. Important ingredients in the diet during this stage of a woman’s life are fiber, high-quality proteins and micronutrients. Some steps are paramount to an optimal menopause diet: Regular consumption of fruits and vegetables at every meal; Selection of suitable sources of proteins and fats; Regular physical activity; Adequate fluid intake; Reducing consumption of sugar, alcohol and trans fats. A balanced menopausal diet is recommended to supply 30 grams of fiber per day. They are important for lowering blood sugar levels and lowering ghrelin, the hormone that increases appetite, by up to 25%. Protein is key to maintaining body weight, as it stabilizes blood sugar levels and increases satiety. Soy is another food that is valuable in menopause because it prevents hot flashes. This is due to the high content of natural plant hormones that have an estrogen-like effect. A meta-analysis combining data from several studies showed that daily consumption of isoflavones reduced hot flashes by 24-31%. Another important element of menopausal nutrition is getting enough calcium and vitamin D, as they contribute to the prevention of osteoporosis, which occurs due to a decrease in estrogen levels. Vitamin D ensures better absorption of calcium and its increased retention in the bones, which allows the body to use calcium stores effectively. Valuable sources of vitamin D are: Salmon; Mackerel; sardines; Innards; Egg yolk; Milk. Simple sugars cause a rapid rise in blood glucose followed by a rapid fall, which can lead to hot flashes. This can also be the cause of increased irritability, impaired memory and concentration, as well as the appearance of depressive episodes. It is recommended to avoid the consumption of alcohol and caffeine, especially on an empty stomach, as they cause a sharp decrease in blood sugar levels and the appearance of hot flashes. Saturated and trans fats have a negative impact on cardiovascular health and increase the accumulation of atherosclerotic plaques. In addition, they favor an increase in body weight and preferential deposition of fatty tissue in the abdominal area. Therefore, it is important to limit the consumption of this type of fat and replace it with intake of monounsaturated fats and Omega-3. Salt is another dietary element that is recommended to be avoided as it leads to weight gain, fluid retention, high blood pressure and poor bone health. References: https://www.passeportsante.net/fr/Nutrition/Dietes/Fiche.aspx?doc=menopause_diete