Dietary recommendations for managing menopause symptoms
Menopause, typically occurring between 45 and 55 years old, marks the permanent cessation of menstruation and involves significant hormonal changes. These changes can lead to symptoms such as fatigue, hot flashes, sleep disturbances, weight gain, decreased muscle and bone mass, and an increased risk of cardiovascular disease. Clinical dietitian and behavioral therapist Yasmine Zerbo emphasizes that a balanced diet, particularly one based on local products, can help mitigate these effects and maintain health. Zerbo recommends incorporating local cereals like millet, sorghum, maize, and fonio, which are excellent sources of energy and fiber, promoting satiety and digestive health. Legumes such as lentils, beans, earth peas, soybeans, and cowpeas are advised for their quality plant proteins, which help preserve muscle mass. Leafy green vegetables like moringa, sweet potato leaves, amaranth, sorrel, baobab leaves, spinach, lettuce, and koumvando are rich in vitamins, minerals, fiber, antioxidants, and calcium, crucial for bone strength. Local fruits like mango, papaya, orange, banana, guava, and watermelon provide essential vitamins and antioxidants. Protein sources such as fresh fish, good quality dried fish, eggs, chicken, and guinea fowl are important for muscle maintenance. Oilseeds like sesame and peanuts, consumed in moderation, offer healthy fatty acids and minerals. Conversely, certain foods should be limited. Excessive salt intake can contribute to high blood pressure an
