Menopause typically begins in your late 40s or early 50s and presents with a decrease <\/strong>natural reproductive hormones<\/strong>; ie estrogen and progesterone.<\/p>\n It is started when twelve months have passed since the last menstruation, although it is a process that usually lasts a few years, various specialists have verified that at least two-thirds of women experience symptoms that tend to deteriorate their quality of life.<\/strong><\/p>\n These include hot flashes, weight gain, night sweats, vaginal dryness, sleep disturbances, mood swings, irritability, and tiredness.<\/p>\n In addition, menopausal women are at increased risk for various chronic diseases, such as osteoporosis, obesity, heart disease, and diabetes.<\/p>\n The good news is that making adjustments in lifestyle and especially in the quality of nutrients, is the best natural treatment.<\/strong><\/p>\n Based on this, we set out to compile six of the most infallible recommendations from experts in medicine and nutrition, to reduce and even completely eliminate the symptoms of menopause.<\/p>\n It is well known that the hormonal changes that occur during menopause tend to weaken the bones<\/strong> and thus considerably increases the risk of suffering from osteoporosis.<\/p>\n The good news is that through diet it is possible for women to protect themselves against bone deterioration, the recommendation is increase the consumption of foods rich in calcium and vitamin D.<\/strong><\/p>\n Bet on including dairy products such as yogurt, milk and cheese in your daily diet; Also, green leafy vegetables like spinach, kale, and cabbage are great plant sources of calcium.<\/p>\n You can not miss some proteins of plant origin such as tofu, beans and lentils, in addition to fortified products such as some alternatives to cereals, milk and juices.<\/p>\n Sunlight<\/strong> is the main source of vitamin D<\/strong>, the skin has the ability to produce it when we expose ourselves to the sun; however as we age the skin becomes less efficient in producing this important vitamin.<\/p>\n Although trying to sunbathe a few minutes a day is an important measure, its consumption can also be ensured through the intake of supplements<\/strong> and from the best dietary sources of vitamin D: oily fish, eggs, cod liver oil, and foods fortified with vitamin D.<\/p>\n\t\n \n 1. Eat foods rich in calcium and vitamin D<\/h2>\n
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