Most women who have entered into the menopause stage of their lives don’t seem to have any idea about the necessity to change their diet so that they don’t have to suffer too much from menopause symptoms. The fact of the matter is that as a woman ages her body will require different types of foods. Of course, it does not mean that menopausal women will need to stop eating their favorite foods; it is just that they need to pay more attention to eating certain foods that are especially helpful at this time of life. Here’s a look at what you should be eating, and also the foods you should avoid.
Fruits and vegetables are healthy foods that can help ease the misery of menopause, especially leafy and dark green vegetables, of which spinach, collard greens, kale and broccoli are good examples. These types of foods contain phytoestrogens, compounds which are very similar in composition to the hormone estrogen that is becoming depleted in your body during menopause. Other good sources of phytoestrogens are pumpkin, sesame and sunflower seeds, as well as almonds, walnuts and Brazil nuts.
Fruit, vegetables and nuts also contain boron, a mineral which seems to help the body hang onto estrogen better. Foods that are especially rich in boron include almonds, prunes and raisins.
Soy foods such as tofu and even soy protein powder are other valuable additions to your diet because they are also a good source of natural plant estrogens and isoflavones. A number of studies show that soy products can be effective for reducing hot flashes, irritability and depression, and also for increasing bone density.
While you don’t want to have a high fat diet, there are some types of fat that are incredibly healthy for your body. These are omega-3 fatty acids which are plentiful in salmon, sardines, herring, trout and tuna. Olive and canola oils also contain these healthy fats. While adding more of these fats to your diet, you should also severely limit your consumption of saturated fats found in animal products.
Calcium is critical to a menopausal woman’s health, because her bones are losing their stores of this mineral at an alarming rate. Eat three servings a day of low fat dairy products, including milk and yogurt. You can also get calcium from broccoli, dark green leafy veggies and beans. Vitamin D is also essential for your body to be able to absorb the calcium in your diet. Many milk products come fortified with this vitamin, or you can take it in the form of dietary supplements.
Round out your diet with plenty of whole grains and other fiber rich foods. Things to avoid include alcohol, caffeine and anything overly spicy. These things can trigger hot flashes and also deplete the calcium in your bones. Sodas are also hard on your bones, so avoid them as well.
All of these foods do more than just ease the symptoms of menopause; they also help promote a healthier body and mind. When you reach the age of menopause your body will need to deal with new challenges, including controlling blood pressure, keeping cholesterol levels under control, and weight management. That’s why it’s important to adopt a healthier approach to eating overall.
Don’t be overwhelmed if you think you have to add all these foods to your diet immediately. Introduce them gradually, and try to incorporate them into your favorite meals and recipes. You don’t have to suffer without your favorite foods while you’re going through menopause. The key is balance, and an awareness that your body has different needs now.
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