María Velazquez
Nutritionist · Women's nutrition & microbiome specialist
60 articles published
Her profile
Acne during menopause: causes and solutions
Acne returns during menopause due to an imbalance between estrogen and androgens. Causes, recognition, and gentle sol...
Joint pain and menopause: causes and solutions
Why menopause causes joint pain and how to relieve it naturally: exercise, diet, collagen, vitamin D, and magnesium.
The 34 Symptoms of Menopause: The Complete List
Hot flashes, brain fog, painful joints: the complete list of the 34 symptoms of menopause, categorized by type and ex...
Fatigue and menopause: causes and natural solutions
Why does menopause cause so much exhaustion? Hormones, fragmented sleep, thyroid issues: the causes of fatigue and na...
Menopausal hot flashes: causes and solutions
Menopausal hot flashes: understand why they occur and discover natural solutions to reduce their frequency and intens...
Hair loss during menopause: causes and solutions
Hair loss during menopause is caused by a drop in estrogen. Learn about hormonal causes, targeted nutrition, and natu...
Joint pain and menopause: causes and solutions
One in two women experiences joint pain during menopause. Why estrogen protects your joints, how to distinguish arthr...
Bloating during menopause: causes and solutions
Why does the belly swell during menopause? The role of hormones and the microbiome, plus 6 natural strategies for get...
Weight gain during menopause: understand and take action
Weight gain during menopause: why the belly changes and how to address it — protein, muscle, sleep, and stress. Advic...
Natural Menopause Treatment: The Complete Guide
Natural menopause treatment without hormones: herbs, phytoestrogens, vitamins, and lifestyle habits. What really work...
Insomnia and menopause: causes and natural treatments
🌙 Insomnia and menopause: restore restful sleep Difficulty falling asleep, waking at 3 a.m., night sweats…...
Magnesium deficiency and menopause: symptoms and solutions
Unexplained fatigue, nighttime cramps, anxiety, intensified hot flashes… These symptoms often share an underestimated...
Natural menopause treatment: comparison of HRT, herbs, and supplements
🌿 Natural menopause treatment: HRT, herbs, or supplements—how do you choose? There is no universal “best men...
Hot flashes: causes, duration, and natural remedies
🌡️ Hot flashes: Understanding and relieving this menopause symptom These sudden waves of heat that spread a...
Vaginal dryness during menopause: natural remedies and lasting solutions
The drop in estrogen thins the mucous membranes, reduces natural lubrication, and alters intimate pH. This guide deta...
Vaginal bleeding after menopause: what your body is really telling you
Vaginal bleeding after menopause is never a harmless hormonal remnant. Dr. Mariam E.K., a gynecologist, explains all ...
Thickened endometrium during menopause: causes, symptoms, and treatments
A thickened endometrium during menopause may indicate a hormonal imbalance. Discover the common causes, warning sympt...
Night hot flashes: what happens in your body and how to respond to them
Nighttime hot flashes are not a mystery. They result from a precise physiological mechanism: the drop in estrogen nar...
Dizziness and menopause: hormonal causes and solutions
Your perimenopausal dizziness is almost never “nothing.” The drop in estrogen directly disrupts the inner ear and blo...
Strong-smelling urine in women: menopause, causes, and solutions
The drop in estrogen alters the bladder lining, intimate pH, and urinary microbiome—which explains why urine changes ...
Pelvic pain without a period: why does it persist during menopause?
Cramps, tugging sensations, and ovarian pain without menstruation… Why do these pains persist after menopause? Hormon...
Ovarian cysts after menopause: symptoms, risks, and monitoring
Ovarian cyst after menopause: causes, types, symptoms, warning signs, and recommended tests. A comprehensive scienti...
Perimenopausal bleeding: understand, identify, and take action
Heavy periods, spotting, unpredictable cycles during perimenopause? Hormonal causes, warning signs, and natural solut...
Natural Weight Loss: Complete Guide to Getting Started Without Rebound Effect
Weight loss program, 80/20 method, slimming herbs, and effective tips: everything you need to lose weight sustainably...
Muscle loss during menopause: why it happens and how to respond intelligently
During menopause, the drop in estrogen leads to progressive muscle loss—often invisible on the scale but very real in...
Brain Fog & Perimenopause: Causes, Symptoms & Solutions
“Why did I walk into this room?” Brain fog is one of the most common symptoms of perimenopause. Find out why it occur...
Skin care during menopause: complete guide and tailored routine
Skin loses up to 30% of its collagen within five years after menopause. External routine (SPF, retinol, vitamin C), i...
Sexuality & Menopause: Your Intimate Life Doesn’t Stop
Understanding the intimate changes associated with menopause and finding natural solutions to maintain a fulfilling s...
Menopause: Symptoms, Hormones, Treatments & Gynecologist’s Advice (Complete Guide for Ages 45+)
Menopause is a natural stage of a woman’s life, but its symptoms—hot flashes, sleep disturbances, vaginal dryness, we...
Perimenopause vs. Menopause: How to Identify Your Stage (and Take Action Accordingly)
Perimenopause begins between ages 40 and 45 with irregular cycles and mild symptoms, while menopause is confirmed aft...
Intermittent Fasting and Metabolic Health: What Science Tells Us in 2026
Intermittent fasting has become one of the most studied topics in modern nutrition. This dietary approach is not limi...
Essential supplements after 50: the complete guide for women
78% of women aged 50–64 are deficient in vitamin D. Discover the 7 essential supplements after age 50—vitamin D3, ma...
The 5 Fatal Mistakes That Sabotage Your Weight Loss (and How to Avoid Them)
Do you eat healthily but still not lose weight? Discover the 5 fatal mistakes that sabotage your efforts: (1) forgett...
Eat better without a restrictive diet
🥗 Mindful eating: eat better without a restrictive diet For many people, food has become a tool for emotio...
Sardines: benefits for muscles after age 50
Sardines and muscle mass after 50: protein, omega-3s, and as much calcium as a glass of milk. What nutrition science ...
Menopause blood test: which hormone levels to measure and how to interpret them
FSH, estradiol, AMH, TSH: which tests to request for menopause blood work, when it’s truly useful, and how to interpr...
Hair and nails during menopause: which vitamins should you choose?
Biotin, zinc, selenium, marine collagen: which nutrients really help maintain normal hair and nails during menopause,...
Best collagen for menopause: a comparative guide to marine, bovine, and plant-based options
During menopause, the drop in estrogen causes a 30% loss of skin collagen over five years. This guide compares the so...
Phytoestrogens and Isoflavones: A Complete Guide to Menopause
🌿 Phytoestrogens: natural, synthetic — what is the difference for your menopause? Isoflavones, red clover, ...
Which magnesium should you choose? A complete guide to the 7 forms, dosages, and best times to take it
Bisglycinate with 80% absorption, oxide with only 4%… Not all forms of magnesium are equal. This guide compares the ...
Grandma’s remedies for hot flashes: what science really says
Sage, valerian, homeopathy… Nutremys’s gynecologist evaluates each traditional remedy with scientific honesty.
Heartburn: natural remedies & relief
Heartburn: natural remedies and fast relief A burning sensation in the chest, acid reflux, discomfort after meals… S...
Fenugreek benefits for women: properties, benefits, and how to use it
Fenugreek: a plant that has brought together culinary tradition and herbal medicine for 4,000 years Fenugreek (Trigon...
Best supplement for menopause: what it should contain (and why)
Marine collagen, vitamin D3, magnesium, omega-3, calcium, probiotics: discover the 6 ingredients that a good menopaus...
Liquid menopause supplements: 2026 comparison
Capsules, powders, or liquid? Objective criteria, actual dosages, and the question of phytoestrogens: an honest compa...
Calcium deficiency: symptoms, warning signs, and natural solutions
Calcium accounts for 99% of bone minerals—and its deficiency often goes unnoticed Calcium is the most abundant minera...
Vitamin D3: what is it used for, its benefits, and everything you need to know | Nutremys
80% of Europeans are deficient in vitamin D3—and most of them don’t know it Vitamin D3 is one of the most deficient ...
Tempeh: Everything You Need to Know About This Fermented Superfood (Properties, Benefits, Recipes
Complete plant-based protein, fiber, fermentation… Discover why tempeh is becoming a staple of a balanced plant-based...
NMN & NAD+: The Anti-Aging Molecule Fascinating the Biology of Aging
Mechanisms, clinical studies, safety, and diet: the complete scientific guide to NMN and cellular repair by Nutremys.
Reading food labels: avoiding ultra-processed foods | Nutremys
A product may display “organic,” “natural,” “no added sugar,” or “high in protein” and, in reality, be an ultra-proce...
Probiotics: Everything You Need to Know About the Gut Microbiome
Complete guide to probiotics and prebiotics: constipation, immunity, intimate flora, and children. Clinical data and ...
Marine Collagen & Menopause: Everything You Need to Know
Complete scientific guide to marine collagen: proven benefits, usage tips, optimal timing, and FAQ. Special focus on ...
Reishi: properties, benefits, and contraindications | Nutremys
The reishi — treasure of Eastern medicine now validated by modern science Reishi, called Lingzhi in Chinese (“spiritu...
5 silent signs of a protein deficiency after age 45
Protein needs skyrocket during perimenopause (1.2 to 1.6 g/kg/day). Yet 1 in 2 women remains below the threshold. The...
Almonds: The Unsuspected Ally of People with Diabetes for Optimal Health
Are you diabetic and looking for natural solutions to better control your blood sugar? Almonds may well be the answer...
Vitamin C: benefits, requirements, and dietary sources
🍊 Vitamin C: what your body cannot make on its own Ascorbic acid is one of the most studied molecules in h...
3 Anti-Menopause Recipes: Skin, Figure, and Lasting Energy
What you will learn in this article Menopause is accompanied by a drop in estrogen that affects sleep, energy, skin, ...
Ramen with Udon, Mushrooms, Egg, and Shrimp: The Perfect Healthy Recipe for Your Well-Being
This udon ramen recipe combines high-quality proteins (shrimp, pork, eggs), complex carbohydrates (udon noodles), ant...
Protein Oatmeal and Chocolate Cookies: the healthy snack that truly nourishes you
Craving an indulgent snack without the guilt?These protein oat and chocolate cookies combine enjoyment, satiety, and ...
Beauty smoothies: collagen + berries
Beauty & nutrition ritual Collagen & Berry Beauty Smoothie When your beauty ritual begins in your b...
