Menopause is a terrible word for many women. However, this is not necessarily the case.
With a deeper understanding and some informed diet changes, menopause can naturally become smoother and more positive.
What is menopause?
Menopause is a natural transition period in the female life cycle. Twelve months since the last menstruation, a woman has officially entered menopause.
It can take 7 to 14 years to experience menopause (when the transition begins, usually in the mid-1940s), menopause (usually occurring in the early 50s) and postmenopausal (24 to 36 months after the last period), when symptoms begin to subside Time).
During this period of time, estrogen and progesterone produced by the human body are two hormones synthesized by the ovaries, and their changes may be great. These hormonal changes are believed to be the cause of certain uncomfortable symptoms, including (but not limited to) hot flashes, mood swings, sleep problems and vaginal changes-dryness and thin walls. In addition, postmenopausal women are more prone to bone loss and heart health problems.
It is estimated that as many as 85% of postmenopausal women experience menopausal-related symptoms in their lifetime.
Doctors usually recommend hormone replacement therapy (HRT) to relieve the adverse symptoms of menopause. However, if you do not like to use hormones or cannot use them because of your health history, you can use more natural options.
In the first step, medical experts usually recommend that you adjust your diet to see if menopausal symptoms improve. Here are some tips to tell you which foods to avoid and which foods to eat during menopause will help you.
Foods to avoid during menopause
If you have symptoms of menopause, reducing or eliminating the following foods and substances can help you feel good.
- caffeine-A study showed that menopausal women who consume caffeine are more likely to have hot flashes than women who do not consume caffeine. Caffeine can also exacerbate insomnia, which is another common symptom that can cause depression. Try to limit coffee consumption to a few times a week, or switch to decaffeinated or green tea. Skip caffeinated sodas and energy drinks.
- alcohol- Excessive drinking is like pouring water on a miracle, disrupting sleep and increasing the possibility of hot flashes, feelings of anxiety, depression, potential weight gain, and many other health problems. Bottom line: Drink moderately or not at all.
- Spicy food Heat is hot! Spicy foods such as hot peppers, jalapenos, and hot peppers can increase hot flashes. Avoid them.
- Fatty foods and refined carbohydrates- Try to reduce fat-containing foods. In addition, please stay away from white bread with high refined carbohydrate content and processed biscuits, cakes and snacks. Unhealthy fats increase the risk of cardiovascular disease associated with menopause. In addition, adding blood sugar and refined carbohydrates can increase mood.
The best foods for menopause
What is usually good for health is also good for menopause-many nutrient-rich fruits and vegetables, healthy fats (from fatty fish and nuts), whole grains and lean protein, and plenty of foods rich in phytoestrogens.
fruits and vegetables- Fruits and vegetables provide your body with rich antioxidants, vitamins, minerals and fiber. A study that tracked more than 17,000 menopausal women over the course of a year found that compared with the control group, those who lost weight and ate more vegetables, fruits and fiber had 19% fewer hot flashes.
Fatty fish and nuts- These rich sources of omega-3 fatty acids may help improve mood and brain function. Omega-3 can also help maintain healthy blood pressure levels, which in turn helps reduce hot flashes. Fatty fish, such as salmon and sardines, are especially delicious because they also provide vitamin D, which is a key nutrient to balance mood and bone health!
Whole grains- Whole grains such as brown rice, barley, quinoa, kamut, and rye are rich in nutrients, including fiber and B vitamins. Eating whole grains is associated with reducing the risk of heart disease in response to increased heart health concerns in postmenopausal women.
protein- Menopausal women should eat more protein because it helps your body maintain muscle. Menopause is related to the decline in bone density, muscle mass and strength. High-quality, protein-rich foods include eggs, poultry, fish, beans, nuts and seeds. Some beans are also rich in calcium.
Phytoestrogens Phytoestrogens, or estrogen in the diet, are estrogen naturally occurring in certain plants, and they are very helpful for menopausal women. When you eat foods that contain phytoestrogens, they mimic the estrogen produced in your body because their chemical structures are very similar, although their effects are often weak.
Phytoestrogens may help fight hot flashes and maintain bone health. In addition, emerging research suggests that eating phytoestrogens may help balance hormones that affect mood. Foods containing phytoestrogens include soybeans, flaxseed, sesame seeds, berries, oats, barley, legumes (such as lentils and mung beans), rice, alfalfa, apples and carrots.
Other natural solutions
If you feel relieved that you do not follow these basic dietary recommendations, please talk to your doctor about effective nutritional/herbal supplements and other lifestyle changes you can make. there are many!
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Posts on the best menopausal foods and how to relieve symptoms naturally first appeared on the BrainMD Health blog.