La nutrición durante la menopausia


Menopause is a natural transitional stage in a woman’s life that has traditionally been associated with a series of negative stereotypes, such as the loss of youth, beauty, vitality, and good humor. However, in modern times, we are experiencing a significant change in the perception of menopause.


It is essential to change our perspective on this natural period. Instead of focusing on the negative aspects, we should consider menopause an opportunity for renewal and growth, as a nutritionist and natural health expert Marta Mercè says in her book “Enjoy your menopause”.

One of the fundamental changes that is reshaping our view of menopause is the growing presence of women in the healthcare field. This inclusion is bringing a renewed and essential perspective on menopause. Women’s health professionals offer a more comprehensive and empathetic view of this stage of life. They emphasize that menopause is not the beginning of an inevitable decline, but the start of a new stage of fulfillment.

In addition, today’s women are more committed than ever to their health and well-being. They are challenging outdated stereotypes and demonstrating that the traditional view of menopause no longer has to be the norm. Women’s attitudes and empowerment are helping to change the narrative around menopause. Now, it is a time to reinvent and rediscover yourself, rather than a phase of deterioration as we have been led to believe.


Menopause is defined as the permanent cessation of menstruation and marks the end of a woman’s reproductive capacity. However, it is not simply the end of fertility; it is the beginning of a new phase in a woman’s life. During this process, significant hormonal changes occur that can trigger uncomfortable symptoms.

These symptoms, instead of being seen as obstacles, can be seen as an opportunity to adapt to the new needs of our body. It is changing and needs other things, such as focusing on self-care. Instead of seeing menopause as the end of youth, we should see it as a phase of self-discovery and calm.


To live a good menopause, care is essential, and nutrition plays a key role in this process. The following tips are essential for this stage.    

1. Nutritious food

During menopause, it is crucial to maintain a balanced and nutritious diet. This stage can bring hormonal and metabolic changes, and proper nutrition helps to counteract these effects. Healthy fats play a key role in hormonal balance. Foods such as avocado, olive oil, nuts, and seeds provide essential fatty acids that are precursors of important hormones and help keep the hormonal system in balance.

2. Variety in diet

Instead of following monotonous or restricted diets, it is essential to maintain a diversified and nutrient-rich diet. By doing so, we ensure that our body receives a wide range of vitamins, minerals, and antioxidants necessary for optimal functioning. Dietary variability is also beneficial for the gut microbiota, which plays a crucial role in overall health and metabolic function.

3. Anti-inflammatory food

Choosing foods with anti-inflammatory properties is critical, as chronic inflammation can contribute to health problems such as cardiovascular disease. Essential fatty acids, such as omega-3, omega-6, and omega-9, are essential for reducing inflammation. In addition, plant foods, both raw and cooked, play a key role in gut health, which is related to the regulation of inflammation in the body.

4. Reduction of proinflammatory foods

It is important to avoid trans fats, processed sugars, dairy, and modern wheat during this stage, as these foods can promote inflammation and worsen symptoms associated with menopause. Reducing consumption of these foods can contribute to less stress on the body and better overall health.

5. Hydration

Staying well hydrated is crucial for healthy skin and balanced gut microbiota. Water is essential for the elimination of toxins and for maintaining the proper function of the body’s systems. Drinking enough water is essential and it is also important to avoid excessive intake of alcoholic beverages, which can harm hydration.