A diet rich in fruits, vegetables and protein, and reduced in sweets and processed foods, can help women reduce unpleasant symptoms of menopause.
Menopause begins in the late 40s or early 50s. During this period, women may face unpleasant symptoms such as hot flashes, night sweats, mood changes, irritability and fatigue. Postmenopausal women are at higher risk of certain diseases such as osteoporosis, obesity, heart disease, and diabetes. A reasonable diet contributes to reducing unpleasant symptoms at this stage.
Eat foods rich in calcium and vitamin D
Hormonal changes during menopause can weaken bones, increasing the risk of osteoporosis. A diet rich in calcium and vitamin D is important to prevent this condition.
Foods rich in calcium include dairy products such as yogurt, milk, and cheese. This mineral is also found in green leafy vegetables (like kale, collard greens, spinach), beans, sardines, and other foods.
Sun exposure also helps the skin produce vitamin D. Rich food sources of this vitamin include oils, eggs, cod liver oil and fortified foods.
Increase fruits and vegetables
Eating lots of fruits and vegetables can reduce and prevent some menopausal symptoms. They are low in calories, high in fiber, increase feelings of fullness, and are good for weight loss and weight maintenance. This food also helps control cholesterol and blood pressure, thereby reducing the risk of heart disease and preventing bone loss.
Eat foods high in phytoestrogens
Phytoestrogens are natural plant compounds that have similar effects to estrogen in the body, thereby helping to balance hormones. Estrogen not only reduces the risk of osteoporosis but also limits hot flashes and night sweats.
Foods rich in phytoestrogens such as soybeans and soy products, tofu, flaxseeds, sesame seeds. However, the phytoestrogen content of foods varies depending on the processing method.
Drink enough water
Dry skin is common during menopause due to reduced estrogen levels. Drinking 8-12 glasses of water a day can limit this symptom. Drinking enough water also prevents bloating that can occur with hormonal changes or aids weight loss by increasing metabolism.
Reduce sugar and processed foods
A diet high in refined carbs and sugar can cause blood sugar levels to increase and decrease suddenly, easily causing fatigue and irritability. This can worsen symptoms during menopause. Eating a lot of processed foods also affects bone health.
Don’t skip meals
Irregular eating can make some menopausal symptoms worse. Skipping meals also hinders weight loss during postmenopause.
Eat foods rich in protein
Increasing protein can help prevent the loss of lean muscle mass that occurs with age. Providing protein to the body helps lose weight by enhancing the feeling of fullness and increasing calorie burning. Protein-rich dishes include meat, fish, eggs, beans, nuts and milk.