When women get into menopause they start experiencing all kinds of changes. Their body undergoes a plethora of different processes and nothing is the same as it used to be. This is a difficult time for all women but a well-balanced, nutritious diet can go a long way in making this process more acceptable. Knowing the foods that can ease the process of menopause and implementing them in your diet will help you go through this difficult time much easier.
The diet for menopause
Menopause usually affects women between the ages of 45-55, in some it appears sooner while in others it may happen later. During this phase there’s a reduction in the female sex hormones secretion and it’s usually manifested through irregular periods, lack of ovulation, reproductive capacity and eventually the disappearance of the menstrual cycle altogether. This process is usually accompanied by hot flashes, sweating, irritability, anxiety, vaginal dryness and many other symptoms which occur as a result of the lack of estrogen. Many women also experience an increase in the fat mass and a decrease in their muscle mass, which results in putting on a few pounds.
Aside from the physiological changes, women also undergo psychological changes and can feel depressed, anxious and suffer frequent mood swings as a result of the hormonal imbalance in their organism.
There are also some health risks associated with this phase such as an increased risk of cardiovascular problems, osteoporosis, diabetes, hypertension and high cholesterol levels. Due to all of this, it’s important for women to do whatever they can to make this process easier and prevent the onset of the diseases mentioned above. How to do it? Well, eating right can be the key to making this process easier and in this article we’ll show you how to do it, which foods to add and which to avoid during menopause and hopefully go through it without any significant problems.
Milk and milk derivatives
Milk and dairy products in general are rich in calcium which is an important nutrient when it comes to bone formation and strengthening. A low intake of calcium can lead to bone mass reduction and an increased risk of osteoporosis, which is why you need to include it in your diet during menopause.
Unless you’re lactose intolerant you should consume milk or dairy products at least 2-3 times per week. Aside from milk, consider adding cheese, yogurt, kefir and ice cream to your diet.
Cod liver oil and blue fish are an excellent source of vitamin D, which is another vitamin essential for your bone health as it plays a vital role in the absorption of calcium. This food is also rich in omega 3 and other essential fatty acids which are crucial for cell protection and good cardiovascular health.
Nuts are super healthy and recommended for everyone, but they’re especially beneficial for menopausal women because they abound in calcium, vitamin D, essential fatty acids and many other nutrients which counteract the effect of the hormonal imbalance in the organism during this phase.
If you include nuts in your diet before, during and after the menopausal period you’ll reduce your risk of becoming overweight and will improve your bone density and muscle health.
All veggies are healthy but legumes are the most beneficial type during menopause, especially in the initial phases and the pre-menopausal period. They abound in phosphorus, vitamin D, calcium and many other minerals which can strengthen your bones.
Regular consumption of legumes like beans, lentils, peas, soy and chickpeas can counteract the loss of minerals that happens as a result of hormonal imbalance.
Green leafy vegetables
Regular consumption of green leafy veggies is beneficial for everyone and especially for women in menopause because they’re abundant in iron, calcium, phosphorus and other minerals which usually decrease in this phase of life.
They’re crucial for good bone health, muscle function and reduce your risk of fractures and trauma. They’re also a rich source of vitamin K, a very important nutrient when it comes to osteocalcin metabolism – a process that helps you avoid bone malformations. Consider including spinach, broccoli,
Fortified cereals which include vitamin D and calcium are an excellent choice for breakfast for menopausal women as they help minimize the negative effects that happen as a result of hormonal imbalance. They can also decrease the occurrence of some symptoms like mood swings, hot flashes and excessive sweating.
Consider adding these foods in your diet in the period before, during and after menopause and we promise that you’ll get through this period much easier. Mind the intake of unhealthy foods as well and avoid soft drinks, sodas, refined sugars and trans fats.
Article and image source: https://naturalcarebox.com/