- During the week, try to consume appropriate protein sources that contain iron of high nutritional value. These include red meat, poultry, eggs (3-5 per week), fish, and legumes.
- Try to use olive oil as often as possible. Avoid animal fat.
- Make sure your body has the fluids it needs:
Drink at least 8-10 glasses of water daily, trying to avoid juices, beverages and carbonated drinks that are high in sugar.
- Your meals should be accompanied by a seasonal salad, vegetables or fruit with high content in vitamins, minerals and trace elements.
- Your meals should be based on foods containing starch, such as bread, rice, potatoes and spaghetti.
- Choose multigrain or wholegrain cereals, as they prolong the feeling of saturation and reduce ‘bad cholesterol’ (LDL) in blood.
- Finally, include motion in your daily life. 30’ of mild exercise, such as walking, gardening, dancing, swimming, can help you maintain a healthy body weight, sleep better, and improve your cardio-respiratory system and mental health.
In all cases, a woman in menopause should consult her gynecologist, her endocrinologist and her nutritionist for professional advice that would help her lead a pleasant life during this period.