The saying “you are what you eat” is, at least to a certain extent, actually correct. What we consume on our daily basis can affect our general mood and wellbeing. Thus, we need to be vigilant about what constitutes our diet, especially when our bodies undergo a drastic change, like menopause.
The hormonal changes that are an indispensable part of menopause can have long-lasting effects. For example, the cyclical patterns of estrogen and progesterone can become disrupted. In turn, it often leads to hot flashes, weight gain, or other long-term complications.
In this article, we share a few useful tips regarding nutrition that will help you fight off the symptoms of menopause. Many women have already improved their lives by eating healthier, and so can you!
Fruits and Vegetables Are Your Friends
If you wish to live healthier, you should never forget about fruits and vegetables! Consuming them will provide you with vitamins, minerals, fiber, and antioxidants, which are the main ingredients your body needs to tackle the menopausal transition successfully.
Additionally, you can also turn to some plant-based probiotics like Provitalize, which can help you keep your gut healthy and fasten your weight loss. If you deeply care about your health and wellness, eat at least a few vegetables per day!
Remember About Vitamin D and Calcium
A decline in estrogen levels during menopause can lead to calcium and vitamin D deficits in your organism. These deficits can increase the risk of fractures.
Remember to eat many plant-based dairy alternatives like vegan cream cheese, oat milk, or almond milk yogurt to keep your bones healthy. Calcium that is present in them will improve your bone density and make your bones more durable.
Moreover, as research suggests, glycine that can be found in these products can improve sleep quality and reduce the risk of early menopause. If you wish to get rid of your sleep problems and avoid menopause before turning 51, boost your calcium and vitamin D intake.
Eat Healthy Fats
Not only vitamins can improve menopausal women’s health. They can also greatly benefit from consuming healthy fats like omega-3 fatty acids.
A 483 menopausal women review study shows that ingesting omega-3 fatty acids may help with menopause symptoms such as hot flashes and night sweats. Perhaps it is worth testing if healthy fats can improve your health?
Go on a High Protein Diet
As we mentioned earlier, your bone strength might suffer during menopause. Eating more protein will help you get rid of this issue.
Additionally, a diet rich in protein can relieve some of your menopause symptoms and help you build back up your decreased muscle mass. By consuming tofu, peanuts, almonds, and lentils, you can help your body adjust to all the changes that are happening to it.
Increase Your Whole Grain Consumption
Consuming products high in fiber, such as broccoli, beans, berries, or avocados, can also reduce menopausal women’s health problems. For example, it can minimize weight gain and lower the risk of diabetes.
Moreover, adding more whole grains to your diet may help you lower the risk of developing heart diseases. If you wish to live a healthier life, it is one of the best ways to do it.
What You Should Avoid
Keep in mind that certain kinds of food can intensify the unpleasant symptoms of menopause. Here is a list of things to avoid:
- Added sugars and processed carbohydrates: Menopausal women should be extremely cautious about consuming sugars, as it can provoke hot flashes. Instead, consider eating more whole grains, which will reduce the risk of heart disease.
- Spicy foods: If you love to eat something spicy once in a while, we might have some bad news for you. Unfortunately, spicy food, in some cases, may lead to more instances of hot flashes. Next time when you are about to eat a spicy meal, consider the risks it involves.
- Alcohol and caffeine: You should limit drinking beverages with alcohol or caffeine during menopause, as they can trigger hot flashes as well.
- Salty foods: High salt intake can be harmful to your bones and increase your blood pressure. As such, it is best to keep your salt intake in low registers in general, but especially during menopause.
Summary
Now you know how to take care of your nutrition during menopause! Remember about our suggestions, and you should enjoy better health in no time.
Help your body during its natural transition by sticking to a high-protein and low-carb diet. Leaving your baked goods or spicy meals behind might be hard to do, but every day without them is a victory for your overall health.
Additionally, keep in mind to exercise once in a while! It will help you lose extra weight and boost your energy levels. Also, remember to consult any concerns with your doctor. After all, for a healthier lifestyle, you need more than just a good diet!
If you make some changes in your life, you will get rid of the unpleasant menopause symptoms faster than you think. Good luck!
