When it comes to menopause, some of the common questions many women ask are, why am I gaining weight? how do I lose weight? Why are my hot flashes so bad? Is there anything I can do about these symptoms naturally? The answer? YES! Diet and health are integral factors when it comes to menopause interactions, and changing our diets can not only help reduce 'meno-belly', it can help overall health, longevity, and reduce some nasty symptoms like hot flashes, anxiety and night sweats.
How Food Affects Menopause
It’s no secret that as women age, our bodies and minds go through many changes. Menopause is a natural process that can bring about a variety of physical, emotional and psychological changes. While it’s never easy to go through such a major transition, there are many ways to cope and manage the changes that come with menopause. One of the best ways to do that is to focus on a healthy diet. For women going through menopause, eating a balanced and nutritious diet is essential. Eating the right foods can help reduce menopause symptoms like vasomotor symptoms, improve overall health and even help with weight loss.
What Symptoms Can Be Helped By Diet
Top Five Foods to Eat
1. Fruits and Vegetables: Fruits and vegetables are packed with vitamins, minerals and antioxidants that can help reduce inflammation and fight free radicals.
2. Whole Grains: Whole grains provide fiber and other important nutrients that can help keep your digestive system healthy and regulate hormones.
3. Healthy Fats: Healthy fats from sources like nuts, seeds and avocados can help reduce inflammation and improve heart health.
4. Legumes: Legumes are a great source of protein and fiber, as well as essential vitamins and minerals.
5. Fish: Fish is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve brain health.
In one study, women who followed this (the mediterranean) diet ― with lots of vegetables, whole-grain noodles and olive oil ― were 20% less likely to experience hot flashes and night sweats.
If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. Furthermore, the following foods are considered high in phytoestrogens, which have been found to naturally improve menopausal symptoms: Berries, Oats, Barley, Carrots, Apples, Rice, Sesame seeds, Wheat, Dried beans, Lentils, Alfalfa, Mung beans, Wheat germ.
What Should I Avoid?!
In addition to a healthy diet, there are also some foods to avoid when it comes to menopause. Foods high in sugar, like candy and soft drinks, can increase inflammation and can contribute to weight gain. Also, processed foods tend to be high in sodium and unhealthy fats, so it’s best to limit your intake of these, as they can cause bloating and lead to weight gain.
Alcohol has been shown to increase mood and sleep disturbances more aggressively in menopausal women, and high caffeine intake can also increase anxiety, mood, and sleep issues.
What Else Can I Do?
We have some other great tips that can also help improve your menopause symptoms:
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Disclaimer: The information provided above is intended for educational and informational purposes only. Statements made have not been evaluated by the FDA nor are they intended to treat or diagnose. Any health concerns should be discussed and evaluated by your primary health care provider.
Parlor Games, LLC ● kate@parlor-games.com ● 5304 River Rd N Ste B ● Keizer OR 97303
Disclaimer: The information provided above is intended for educational and informational purposes only. Statements made have not been evaluated by the FDA nor are they intended to treat or diagnose. Any health concerns should be discussed and evaluated by your primary health care provider.