Menopause usually occurs around age 50, although After 40 years, some changes begin to be noticed. due to decreased production of estrogen and progesterone, known as “premature” menopause or perimenopause.

This transitional stage can last several years and is characterized by hormonal changes which affect the menstrual cycle, mood, sleep, body temperature and overall health. Perimenopause is different for every womanand may cause mild to severe symptoms that can be relieved with treatment and healthy habits such as eating right.

Elisa Blazquez (@elisa.blazquez) is a nutritionist and the person responsible for the Pilar Rubio diet, who taught her to follow an anti-inflammatory diet based on natural, healthy and balanced productsthat will help you improve your health, well-being and beauty.

Elisa Blazquez, author of the book “Integrating Diet” offers us a plan nutrition for women +45 before the transition to menopause the best way. We tell you.

What is an anti-inflammatory diet and why is it needed?

An anti-inflammatory diet is a way of eating that aims to prevent or reduce chronic inflammationwhich is a process that can cause or worsen various diseases such as cardiovascular disease, diabetes, cancer or arthritis.

An anti-inflammatory diet consists of natural, healthy, whole and varied foods that provide the body with nutrients such as: Omega-3 fatty acids, antioxidants, fiber and phytoestrogens..

What can you eat on an anti-inflammatory diet?

Some products that can be included in anti-inflammatory diet are:

• blue fishrich in omega-3.
• Extra virgin olive oilwhich contains oleic acid, vitamin E and polyphenols.
• Fruits and vegetableswhich provide fiber, vitamins, minerals and antioxidants.
• Nuts and seedswhich contain healthy fats, plant proteins, fiber, minerals and antioxidants.
• Legumeswhich are a source of plant proteins, fiber, iron, magnesium and folic acid.
• Whole grain productsthat are rich in fiber, B vitamins, magnesium and selenium, such as brown rice, oats or quinoa.
• Spices and aromatic herbs, which have anti-inflammatory, antioxidant, antibacterial and digestive properties. Some spices and herbs that can be used e.g. infusionsturmeric, ginger, rosemary, oregano or thyme.

What diet does nutritionist Pilar Rubio suggest for women +45?

Elisa Blazquez, an integrative nutritionist, explains on her social media that menopause is serious hormonal transition in women and is accompanied by many changes, but he admits that no need to be afraid of itbut you need to be well prepared and have the tools.

That’s what he is like anti-inflammatory plan that the nutritionist suggests facing the transition to menopause after 45 years:

Two Basics You Can’t Skip

Monitor your eating habits with anti-inflammatory effect personalize and acquire a routine physical activity ordinary.

Addition

Preferably personalized, although there are many tools that help at this stage, for example: phytoestrogens in conditions of decreased estrogen levels, Vitamin D Given their shortage, Omega 3 as an anti-inflammatory agent, omega-7 with dryness of the vagina and mucous membranes, Coenzyme Q10 for mitochondrial energy and as an antioxidant, vitamin C and glycine for the production of collagen, tryptophan as a precursor to serotonin, melatonin as a sleep aid (here we leave you with 20 melatonin foods to add to your dinner), vitamin B6 and adaptogens for cortisol… All of these, prescribed depending on what a woman needs, can be great allies, as Elisa explains.

Take care of your gut health

This will help you a lot and influence control cholesterol, weight and insulin resistance. For this, you can also follow the advice of Dr. Ms. Ana Maria Roca Ruiz: Consume Olive Oil, Take Fiber, Eat Every Day five servings of fruits and vegetablesmoderate your intake of unhealthy fatty foods, cook food simply and avoid large meals.

Also you can help yourself from the book ‘Gut and senses(Ed. Sirio), Dr. Will Cole, functional medicine expert, detailed guide that walks you through the 21 day plan which will heal intestinal inflammation caused by mood and emotional states.

Don’t Forget These Nutrients

Consume the optimal amount squirrelsstick to a diet rich in minerals (calcium, magnesium, selenium, zinc) and antioxidantstake some more monounsaturated fats (healthy) and drink enough water. Here you can learn about 5 healthy fats to eat during menopause (and 5 that you shouldn’t).

The transition to menopause can last several years and affect a woman’s quality of life and health. In addition to following the nutrition plan suggested by Elisa Blazquez, it is important to pay attention to professional help when symptoms bother or bother you with daily activities to receive treatment that suits your needs.

Remember that the transition to menopause does not have to be a negative or scary stage, but rather an opportunity take care of yourself, adapt and enjoy the new stage of life.