Diet Tips For Menopause | Menopause Tips And Treatment
Tips For Women During Menopause
Tips For Women During Menopause
Menopause is the time in a woman's life when the function of the ovaries ceases. During menopause, the hormone levels fluctuate. This not only affects the body's ability to store fat, but also the appetite and metabolism.
The average age for menopause in women is 51 years, but there is no way to predict an ideal age for a woman to enter menopause.
It is important for you to focus on a good diet and nutrition to maintain a feel-good factor during menopause. Menopausal symptoms are unpleasant. The common symptoms of menopause are hot flashes, mood swings, dry skin, osteoporosis, abnormal vaginal bleeding, depression, and weight gain.
A healthy nutritious diet plays a critical role in dealing with the associated discomforts of menopause and reduces your chances of developing many of the complications that go along with menopause. Here are some tips on how to improve your menopause diet:
You must boost your daily intake of fruits, especially the ones that are rich in potassium - bananas, melons, red raspberries, strawberries, apples, grapes, oranges, and lemons. This help balance water retention and sodium in the body.
You must also increase the intake of green vegetables like spinach, broccoli stems, cabbage, and a variety of others. Additionally, add a regular serving of beans and lentils to your meals.
You must include oily fish such as salmon and mackerel that are rich in omega-3 essential fatty acids and provide a range of health benefits.
You must try adding seaweed such as nori, arame, and kombu to your diet as they are known to contain certain natural hormones and plant chemicals that help during menopause.
You must drink at least eight glasses of water a day to keep your body heat regulated.
You must include food that is rich in phytoestrogens such as beans, yams, potatoes, legumes, carrots, and soy. Phytoestrogens bind with the estrogen receptors in your body providing relief to the menopausal symptoms.
You must reduce the intake of coffee, tea, alcohol, and colas. Furthermore, avoid corn syrup and other sugars found in processed food as refined sugar tends to increase the number of hot flashes.
You must enhance the intake of food rich in carbohydrates, especially when you have mood swings. This causes depression and hence, reduces the level of serotonin in the brain. Carbohydrates (whole grain bread, cereals) help boost the serotonin levels and ease depression.
You must avoid a diet that is high in fat, especially saturated fats. Saturated fats have been linked to chemical imbalances and so minimizing your intake of these fats will help to reduce a few of the symptoms normally linked to menopause.
You must have food that has a rich source of calcium such as milk, yoghurt, cottage cheese, orange juice fortified with calcium, or vitamin and mineral supplements.
by: Kevin Pederson
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