Adapted diet, exercise and food supplements to regulate sleep in menopause
There are many women between 40 and 50 years old who notice a worsening in the quality of sleep due to the physiological changes that accompany menopause, a stage in the life of women that some live with joy and as a liberation and others with the resignation of those who watch time pass.
Menopause is a transition stage in which our body has to adapt to changes that are usually accompanied by irregular menstrual cycles , absence of menstruation, hot flashes, vaginal dryness, loss of libido, weight gain, irritability and changes in mood. sleep pattern that leads to disturbances and difficulty sleeping.
With a correct diet, changes in habits and the help of an appropriate food supplement, indicated by a professional, you will be able to recover sleep and rest all night, something essential to have a good quality of life and live this stage of maturity with complete fullness.
Adapt the diet
To improve the quality of sleep and also reduce the possible symptoms of menopause, you can adapt your usual diet by incorporating some foods that are rich in essential nutrients necessary at this stage, such as vitamin D, K and calcium. Try to eat an alkaline and highly hydrating diet, with vegetables, tubers, fresh fruit, algae, legumes, oily fish, bone broth, whole grains, soy, flax, pumpkin and hemp seeds. They will provide minerals, slow absorption carbohydrates, fiber and essential fatty acids.
On the other hand, it is important to reduce the consumption of sugary drinks, coffee and alcohol, red meat and, of course, refined and ultra-processed products.
Changes in lifestyle
In addition to adapting your diet, it is also important to perform physical, mental and sexual exercise on a regular basis , with a routine of strength exercises that, in addition to making it easier to sleep at night, will also help prevent osteoporosis and maintain muscle tone.
Taking sunbaths for 20 minutes , always with sunscreen, will allow you to synthesize vitamin D and sleep better, as if we take an infusion of sage that will help reduce night sweats.
Finally, there are some specific products to take during menopause that serve to regulate changes in sleep patterns. There is a wide variety of dietary supplements and your doctor can advise you on which one may be good for you and if it is recommended for you.
Melatonia helps reduce the time it takes to fall asleep and, for its part, tryptophan, an essential amino acid, helps relax muscles, fights stress and helps secrete serotonin , which is related to happiness and well-being .