From the age of 40 years the metabolic necessities of energy of women diminish a 5% for each decade. This translates directly in the necessity of a minor caloric contribution. If there aren’t complications or diseases associated during this period, the alimentation should follow the patterns of balanced diet in function of individual aspects like the age, size and the physical activity, among others.

1. The main foods, the vegetables: The foods rich in complex carbohydrates (cereals like the rice, paste, bread, and its derivates, also legumes and potatoes) must constitute the base of the alimentation in a modest quantity.

2. The daily foods, fruits and vegetables: The raw vegetables are abundant in vitamins, minerals and fiber, which contribute to keep a good nutritive status.

3. Fed with fats of the type omega 3.

Look after the quality of the fat is as important as consider the quantity. For that, you have to reduce the fat of animal origin (saturated fat) for its capacity to increase the levels of cholesterol in blood, and consequently, favor the development of atherosclerosis. The saturated fat abounds in: sausages, bacon, butter, skim, and whole milk, dairy products manufactured with whole milk, products of cake shop, cookie shop and bread rolls. As compensation, the weekly consumption of blue fish will strengthen. The olive oil (of preference), and the seeds oils and dry fruits as dietetic complement are foods rich in unsaturated fat, with qualities to reduce the plasmatic cholesterol levels.

• Reduce the sweets consumption: We recommend reducing the habitual consumption by their richness in simple sugars and calories, and in a more strict way if there is obesity, diabetes or dyslipidemias.

• Add calcium to your alimentation: Result fundamental the paper of the calcium in the prevention of pos-menopausic osteoporosis. For this reason, it’s advisable to take three portions of milk or derivates, source of calcium for excellence, with the object to preserve the bone mass. The vitamin D, abundant in whole milkies, the butter, the skim and the egg, is essential to fix the calcium in the bones.

• The hydration: Any person to keep an appropriate hydration requires the contribution of at least a liter and half of liquid, and to this quantity it’s added the water that the foods you consume, provide. The alternatives are multiple and go from the water of beverage until infusions, stocks of vegetables, fruits juices, etc.

• Plan the daily meal: To do irregular meals and let go too much time between them produces hypoglycemia that could be the cause of the hot flushes. Therefore, to distribute the daily total alimentation in 4 or 5 lightest meals is a good measurement.

• Take supplements like magnesium, vitamin D, vitamin K, boron, manganese and phosphorus. Also take vitamin E.

• To the foods you should add Onagra Oil (helps to improve the states of mood, irritability and pain in the breasts); flax seed (helps in the pain of the breasts, excessive menstrual bleeding, dry skin, vaginal dryness); and oats (helps in the disorders of the state of mood and anxiety).

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