A diet plan for menopause involves these key steps:
Eat a diet that is well-rounded that is rich in vitamin D, magnesium, and calcium. Include more colorful vegetables, greens, fruits, and various dairy products such as milk, cheese, and yogurt. When a woman goes through menopause, it obviously increases the risks for conditions such as osteoporosis, which is why it is important to include foods that contain a rich source of calcium.
Include more omega-3 fatty acids. Research has shown that omega-3s can lower hot flash frequency and how intense night sweats are. Pros say that there are omega-3 supplements that you can take, but she encourages all her patients to rather derive omega-3s from food first. This includes fish like tuna, mackerel, and salmon, and a few vegetarian sources such as chia seeds and flax seeds.
Also add food that contains plant phytoestrogens, or estrogens. These include cauliflower, broccoli, chickpeas, soybeans, and dark berries can assist with mimicking estrogen while lowering a few of the menopausal symptoms.
Here is a list of foods that you can include to relieve symptoms of menopause and strengthen your bones:
Yogurt
Dark leafy green vegetables, particularly kale and spinach
Milk
Cheese
Fish such as tuna, mackerel, and salmon
Cauliflower and broccoli
Dark berries and blueberries
Grapes
Chia seeds and flax
Black tea
Dark fruits such as plums
Grapes
Legumes and chickpeas
Soybeans, soy milk, or foods such as tempeh or tofu
If you are finding it difficult to take all these nutrients in through your diet, a magnesium and calcium supplement can also prove to be beneficial over this time, says Best.
4 Food Types That Can Make Your Menopause Symptoms Worse
Best states that diet impacts the menopause symptoms of women negatively and positively. Reducing or eliminating these food types can assist in helping you to improve the way you are feeling
Processed Foods
Menopause Doctor‘s mentions that she tells her patients to try and stick to the most natural foods possible. If the food comes in a plastic wrapper or bag try staying away from it since these are usually highly-processed foods.
Refined Carbohydrates
Potatoes, pasta, and white rice, for example, are associated with blood sugar spikes, and it increases insulin resistance along with hot flashes. Rather choose whole grains like brown rice. Reduce sugary food products such as candy, cakes, and cookies.
Alcohol
Alcohol is known for exacerbating menopausal symptoms. If you are consuming alcoholic beverages every day (more than one), which includes more than 12 ounces of beer or 5 ounces of wine, this will not only make your hot flashes a lot worse but can also make you more susceptible to erratic mood swings or irritability which is common with menopause.
Spicy Food
Spicy food is not regarded as a bad food choice, but it could promote hot flashes in certain women. So if you notice these symptoms after eating spicy food rather stay away from them until you are over your menopausal cycle.
How To Deal With Weight Gain During Menopause
When your estrogen levels start to decline, usually during midlife, it is common to gain weight even when there are no changes in your day-to-day habits. During menopause it is important to take more care when it comes to choosing what you drink and eat.
Some tips on how to manage your weight during menopause:
– Eat More Fruit and Veg
Fill at least half your dinner or lunch plate with vegetables and fruits. Portion control your proteins and starches to complete the meal.
– Exercise
Make sure you go for a walk or engage in exercise every day. If you stay active it becomes easier to control your weight. Any type of physical activity will do and this includes gardening and housework.
– Lower Stress
If you are feeling stressed out all the time, it becomes harder to shed pounds. Cortisol is a stress hormone that is at its highest when you are under stress, and it is also linked to diabetes, heart disease, and making menopause symptoms worse such as gaining weight.
– Prioritize Your Sleep
If you are struggling to sleep at night, which is one of the symptoms of menopause, it could be impacting your hormone levels. It can also make it harder to maintain your weight or lose weight. When you are not getting enough rest, your body will probably crave simple carbs in order to replenish lost or low energy.
