Menopause typically occurs in late middle age when the efficiency of the ovaries function begins to decline. This will be followed by the occurrence of various perimenopause signs and symptoms such as anger, irritability, mood swings, urinary tract infections, hyperacidity, skin breakouts (pimples), rashes, low sex drive, arteriosclerosis, osteoporosis, decreased skin elasticity and changes within the sympathetic nervous system that result in hot flashes.
Menopause remedy is possible through self care and diet is a great place to begin. Many women have discovered that special menopause diets can reduce the signs and symptoms of menopause and make the change of life transition less difficult and smoother. Menopause diets are an excellent alternative to prescribed medication and are suitable for women who worry about negative side results. If you are in your pre-menopause stages then you should adopt a menopause diet and stay on it during the transition to minimize stress, reduce symptoms, and to maintain good health.
The best diet for menopause is basically just eating healthy, with the majority of your menopause diet should be whole grains, fresh fruit, vegetables and legumes. Boost your consumption of fruits including melons, oranges, and lemons. Potassium, found in bananas, helps with women who experience water retention. The right vegetables are dark leafy vegetables like collard greens, spinach, cabbage, broccoli, peppers, and tomatoes. Regular fiber intake is a healthy part of best menopause dieting.
Rather than fried foods, try to stick with food that is broiled or baked. Rather than white bread and white rice eat more whole grains, like oats, rye bread, and brown rice. Try not to consume as many regular potatoes, instead go for sweet potatoes or pasta. Other excellent foods to add in your everyday diet include, oily fish like mackerel or salmon, nuts, seeds, dried fruit, and unprocessed oils for cooking. Other foods that are great though may be a little uncommon are various kinds of seaweed (ask at your nearby health food store) like Nori, Kombu, Arame, and Wakame.
If you have hot flashes and mood swings, keep away from spicy foods such as chili, cayenne and black mustard seed, vinegar, salty and sour foods. Alternatively, go for bitter, astringent and sweet foods such as vegetables, rice, milk, wheat and pasta, fruit (particularly pears and plums), and spices including cinnamon, coriander, cardamom, fennel and cumin seed.
Read also Alternative Hot Flash Treatments
If you are experiencing signs and symptoms including memory loss or vaginal dryness, eat cooked, warm foods which are low in fats. Include sweet, sour and salty with a breakfast of cooked apples, prunes and figs to cleanse the digestive system. Under all circumstances, keep away from packaged, processed, frozen, and canned foods including leftovers.
Eating enough amount of essential fatty acids by consuming oils, nuts, seeds and oily fish will also help relieve vaginal dryness and maintain the skin supple.
Do eat organic when possible and foods which are cooked fresh on a every day basis.
Avoid meat, cheese, yogurt and frozen deserts. Don’t skip meals and eat your main meal at noon, and if possible, try to take your meals at the same time every day so your body can expect the consistency.
And as always, it’s important to go for low-fat and low-sodium choices when making menopause diet plan. These do not help reduce the symptoms caused by menopause, and are unhealthy choices at any age, but especially as we get older.
In addition, consuming these superfoods in daily basis can help to relieve signs and symptoms of menopause, maintain your memory power, and prevent osteoporosis. These superfoods are delicious to eat, easy to prepare, and excellent for your health!
Tofu and other soy products
Tofu is a super protein alternative source to meat. Soy has natural estrogen-like substances that are often included in menopause diets to help balance hormones, minimize hot flashes and reduce other menopausal symptoms as well. Together with other soy products, tofu may help lowering your cholesterol and preventing heart disease. Soy products like tofu can also help reduce the symptoms associated with menopause, such as ‘hot flashes.’ The best way to take soy is through soymilk or tofu. Other foods that provide the same benefits include chickpeas and lentils.
Complex carbohydrates like brown rice will also help regulate the amount of estrogen in your system.
At least 30 grams of fiber every day can help reduce the chance of colon and other types of cancer, as well as diverticulosis. Navy beans are loaded with about 19 grams of fiber, so they’re a great choice. Include them in your chili or soups, or use them as a nutritious side dish instead of the usual pasta or rice.
Loaded with calcium, yogurt can help prevent osteoporosis. It has also been shown to enhance your immunity and help with your weight loss efforts. It is part of the best diet for menopause to lose weight. Moreover, select yogurts that contain high amounts of good bacteria consisting of acidophilus, which helps to prevent yeast infections and urinary tract infections. It also contains protein, which help your body in fighting the fatigue and weariness that follows a hot flash.
Read also Menopause and Weight Loss
Blueberries is one the best menopause diet. As we age, we may find ourselves forgetting things from time to time. If this is the case, get some blueberries the next time you’re shopping for groceries. Blueberries have been show to help with short-term memory loss. They’re also loaded with antioxidants. Toss them on top of some low-fat plain yogurt for a great breakfast or snack choice to protect both your brain and your bones.
Avocados are high in antioxidants, including vitamin E, that can help to protect both your vision and skin, which we experience as we age. The monounsaturated fat found in avocados has also been proven to improve the condition of hair loss and skin, which may occur when a woman goes through menopause. Chunk up a nice ripe avocado for a quick side of guacamole to have with some low-fat baked tortilla chips, or even use them on your turkey sandwich with a tomato.
Black cohosh is one highly recommended herb to add to a menopause diet. It’s believed to help women with menopausal signs and symptoms, particularly for remedy of hot flashes. It may have some ability to mimic estrogen within the body, alleviating the hot flashes and mood swings that plague so many women. However, this herb is quite powerful and shouldn’t be used any longer than six months. If used any longer than this, even though there is no specific results determined, there could be unknown side effects.
Improve your body’s vitamin C absorption by teaming an orange with an iron-rich food like whole-grain oatmeal.
Herbal teas, onion, garlic and lemon
Herbal teas, and using onion, garlic and lemon as opposed to salt should help as well. Garlic has been shown to halt the progress of heart disease in post-menopausal women.
Food rich in fatty acids
Not all fats are bad. There are fats that are needed for good health due to the fact it is the building blocks of fats known as the fatty acids. The production of hormones also relies in two fatty acids specifically omega 3 and 6 fatty acids. These two fatty acids are not capable to be produced by the body. Fish oil has plenty of Omega-3 fatty acids that can help a woman affected by the symptoms of menopause. It has been known to reduce depression, decrease chance of breast cancer and lower cholesterol. One great source of omega 3 and 6 acids is the flaxseed oils. It can be taken either by tablespoon or capsules. The oils can also be used as substitute on salad dressings or even combined with yogurt.
There are some things that, unfortunately, are a large part of most everyone’s diet and are hard habits to break. But, these foods have negative results and can make menopause symptoms worse. Some of these are:
- Caffeinated beverages including tea, coffe, and soft drinks. Try to avoid drinking such caffeinated drinks in large amount each day. Limiting caffeine will help with your symptoms.
- Avoid smoking or alcohol, and get plenty of rest, and you’ll soon find your menopause signs and symptoms are easily controlled.
- Try to stay away from high-calorie, sweet junk food or at least eat them as little as possible.
- For women getting into menopause, they should learn how to manage or limit eating saturated fats. This is because fats such as the ones found in commercial beef, chicken, and pork can interfere the ability of the body to produce estrogen. Women who are entering menopause also possess more risk of heart attack.
- It is also crucial to restric one’s consumption of carbohydrates. It does not only control your weight and also helps relive depression and mood swings. Rather than eating sweet or fatty food when you are depressed, try to manage that urge. Depression and mood swings is typically related to low blood sugar. Sugar is the source of energy of our body, so when the blood sugars drop, the brain becomes more agitated. This makes us crave more sweets like cookies, cakes and ice creams. But, the amount of sugar our body really needs is not much. When the blood sugar raises more than the body needs, the pancreas will produce more insulin that turns blood sugar to body fat. When the blood sugar heightens rapidly the production of insulin will surge and the blood storage will turn quickly into fat. This will then result in a person losing energy levels. So, watch the type of carbohydrate you eat.
Other things you can do to reduce those uncomfortable symptoms of menopause include moderate, consistent exercise as well as other information for menopause relief on this page.
Menopause is a transitional imbalance, a change that can be comforted with some study and experimentation. The best diet for menopause is a well balanced, nutritious, and healthy diet which will help reduce symptoms and help women achieve their ultimate health. The key is to incorporate as many natural foods into your menopause diet as possible. Balancing your diet will significantly reduce the symptoms of menopause you suffer. Besides alleviating signs and symptoms of menopause, you’ll also be living a healthier lifestyle.