Diets

Foods to Manage Menopause Symptoms

When you reach the age of menopause you may experience uncomfortable symptoms such as hot flashes, irritability, night sweats or even nausea. Your body is going through a rough period of hormonal change that will last for some months or years. However, with a good diet you may improve your overall body wellness and you can easily soothe the symptoms.

Eating the right types of food in order to feel better and avoid experiencing unwanted effects of menopause is really easy since they are mostly foods that are ordinarily included in your meals.

Best 3 types of food for menopause symptoms

Soy is a great food that can alleviate hot flashes, even though this benefit is still argued by scientists. Soy consumption protects the arteries and the heart by eliminating bad cholesterol. It is also considered a great replacement for meat and animal fat in your diet so try as much as possible to include it in your meals. Two servings of soy a day taken for at least a month will show results. Tofu dishes, miso soup, soy protein powder and soy milk are all products that contain soy and that can add variety to your healthy diet.

Fruits and vegetables are known to contain phytoestrogens (plant chemicals that have a very similar structure to estrogen). During menopause the body has a lower level of estrogen and that lack can be sensed through irritability and nausea. Phytoestrogens can replace the natural hormone and trick the body into thinking it has more than it actually does, minimizing the discomforts. Boron is also a substance that can be found in fruits and vegetables and it helps the body produce more estrogen. The main foods that contain phytoestrogens and boron are: apples, tomatoes, pears, grapes, oranges, cabbage, asparagus, carrots, soybeans, sweet potatoes, wheat and cucumbers.

Beans are very nutritional and they also have phytoestrogens. Their role is to slow down the absorption of glucose therefore reducing your food appetite. They don’t contain many fats and they are a good source of vitamin B6, calcium, folic acid and also proteins. People usually avoid beans or only eat them in chili or Mexican food. If you want to add them to your diet, you can do it in many different ways such as sprinkling them in your salads, adding them to soups, eating canned beans and more.

More tips to soothe menopause symptoms

If you don’t want to suffer from night sweats and avoid hot flashes, it is recommended to give up coffee, tea and chocolate, especially late at night. Drinking water in high quantities is truly advised since it helps your kidneys stay clean. If you believe you can’t drink the necessary amount of water a day, try substituting it with juice or other natural beverages.

As in all diets, it is best to do exercise at least two or three times a week and portion your meals in order to avoid eating too much in the evening. Doing exercise improves your circulation and is also ideal to keep fit. Many women give up physical activity after a certain age because they believe it is not important anymore. However, keeping your body mass index low can help both your health and your social life.

Even though menopause may seem like a tough time in a women’s life, with the right diet and a positive state of mind it will not greatly affect your lifestyle.

 

 

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