Menopause And Good Nutrition
Like other natural phenomena, menopause also brings few changes to the body. A woman may experience this bad journey at some stages.
Table of Contents
- We provide a list of the best diet for menopause that makes this journey easy for a woman.
Nutritionists continuously work to improve human health by controlling several diseases through diet.
Where some common diseases like heart attack, cancer, diabetes, and other degenerative diseases have been investigated thoroughly, nutritionists have also brought some neglected natural phenomena into account.
- Menopause is one of them. Instead of using medicines, women should use helpful diets to lessen the risk of disease development and ease this transitional phase.
These diets provide essential nutrients and vitamins that boost estrogen levels and reduce the risk of many diseases.
Menopause is a natural process in a woman’s life when his menstrual cycle comes to an end.
Several symptoms indicate this transition and may last for one to two years. The common menopause symptoms are night sweats, headache, rapid weight gain, and joint pain.
Before menopause, a woman faces many changes that also lead to irritation. The body changes itself in many ways.
- The estrogen level falls, periods become irregular, and women lose fertility. Some woman feels uncomfortable, while some go through this phase happily.
The long-lasting symptoms of menopause also increase the risk of diseases like blood pressure, heart disease, osteoporosis, improper blood sugar level, etc.
Many medications are available to ease the process, but using them is not recommended until you face serious issues.
| Read: Is Barley Good For Diabetes?
Best diet for menopause
According to the Mayo Clinic, a plant-based diet or you can say a Mediterranean diet which includes a lot of vegetables and fruits is healthier during menopause.
Along with this, you can also focus on the list of food items provided below.
Calcium based foods
Calcium is a very important part of menopause nutrition.
- When a woman suffers from menopause, its estrogen content starts declining, thus increasing the risk of fractures.
Taking food that provides essential nutrients for bone health is very beneficial. A woman should take milk and milk products or increase the amount of milk intake if she is already taking it.
- Milk, yogurt, and cheese have calcium, phosphorous, magnesium, and vitamin D that strengthens the bones, thus minimizing the risk of fractures.
Intake of milk and milk products at an early age can reduce the risks of premature menopause occurring between 40 and 50.
- Studies reported that women taking milk fortified with vitamin D and calcium have a 20% less chance of developing early menopausal symptoms.
Intake of omega-3 fatty acids
- Intake of omega-3 fatty acids is beneficial in decreasing the frequency and intensity of night sweats and hot flashes.
Many supplements are available for omega-3 fatty acids but taking them from the diet is helpful.
- Salmon, tuna, and other similar fish are the best diet for omega-3 fatty acid intake. Those who are pure vegetarians can eat chia seeds for this purpose.
- Nuts-one of the diet of rich people is full of magnesium that controls different conditions during menopause like anxiety, mood swings, irritation, depression, etc.
Nuts are healthy fats that are good for heart health.
- Nuts are a good source of other nutrients like omega-3 fatty acids, calcium, zinc, etc., that also ease the menopause process.
- A woman should include a handful of nuts in her daily diet before and during the menopause phase.
Whole grains and cereals
- All types of whole grains are high in fiber and vitamin B. vitamin B includes niacin, thiamin, and riboflavin, which are essential for health.
Legumes or beans also contain a high amount of antioxidants and are an excellent source of iron, vitamin B-complex and magnesium.
- The woman taking whole grains after menopause develops cancer and heart diseases to a lesser extent than women not taking them.
- A diet rich in soy and legumes is a healthy option for menopause as it provides calcium and vitamin D which are vital for postmenopausal women.
It will be great for a woman to include soy products in her daily diet as early as possible.
These soy-based products can relieve menopause symptoms, reducing a woman’s uncomfortableness during this phase.
- Soy products have phytoestrogens which are similar to estrogen chemicals. A woman’s body has certain enzymes that convert phytoestrogens into estrogen.
Soy foods like tofu, tempeh, and soy milk also contain phytoestrogens or plant-derived estrogen that reduces symptoms like hot flashes and insomnia.
- Not all women have this particular type of enzyme, so eating soy products may be beneficial is still a mystery.
Fruits and vegetables
- Eating fruits and vegetables (especially green leafy vegetables) rich in antioxidants is a healthy option for menopause as they help to reduce the risk of cancer and other diseases.
Here comes the most delicious and nutrient-rich diet. Fruits and vegetables are full of antioxidants, vitamins, and minerals. A menopause diet must include them.
- It is reported that taking half calories from fruits and vegetables reduces the risk of certain diseases and eases the phase of menopause for the woman.
Among all vegetables available, the Cruciferous family mainly benefits the postmenopausal woman.
Fruits like berries are rich in vitamin C and beta-carotene which helps in easing the early symptoms of menopause.
- The estrogen linked with breast cancer is easily controlled by eating raw fruits and vegetables like berries and broccoli. It also increases the type of estrogen that fight against breast cancer.
- Taking lean meat regularly during menopause symptoms will keep you happy after decreasing the symptoms.
Where lean meat provides bone strength and muscle fitness, it will help stabilize weight gain.
- Some lean meats are steamed chicken, turkey, lentils, beans, lean beef, etc.
What to avoid during menopause
While some diets have beneficial effects on menopause, some will affect it negatively. Here are some foods a woman should avoid during menopause to help ease this journey.
- Women should avoid processed foods, refined carbohydrates, alcohol, and fried foods. White rice, kinds of pasta, and potatoes easily elevate blood glucose levels, which causes hot flashes.
Taking refined sugary products is very harmful to all age groups.
How to avoid weight gain during menopause?
Menopause weight gain is very common due to harmonal changes.
It is a common observation that women gain weight during menopause. However, some dietary changes can help avoid this problem easily.
Eating vegetables, lean meat, and nuts, along with adequate sleep and exercise, will help you avoid weight gain during the menopause journey.
Does menopause belly go away?
No, it does not go away on its own. More exercise, a nutritious balance diet, and managing stress can help.
What average age does menopause end?
The menopausal average end age is 51. But, due to an unhealthy lifestyle, these days females may face it in their early 40s too. Usually, the symptoms start in the 40s.
Does menopause age your face?
Yes, the skin loses 30% of collagen during the first 5 years of menopause. After that the loss of collagen is slow. You need to take special care of your skin.
Does menopause fatigue ever go away?
It takes time, menopausal fatigue lasts over the duration of your menopausal transition. But, exercise and diet help.
- Menopause is a natural process that all women undergo. Menopause is linked to metabolism changes that reduce bone density and increase the risk of heart disease.
- This condition includes various other changes like mood swings etc. that can be controlled by eating fiber-rich diets and some other beneficial foods.
However, menopausal women must pay attention to a healthy diet but a diet alone can only do something if you change your other bad habits.
It aids positively in the menopause journey but needs a combination of all valuable things.
It is believed that sleeping, walking, and eating the right foods(avoiding spicy food) will make the menopause journey like walking in the park.
- Remember to pay attention to mental health also along with physical activities. A calm and peaceful mind will handle physical problems with ease comparatively.
Meditation helps to deal with mood swings.
- However, if someone still faces it hard, consult your doctor.