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Diet advice for menopausal women

Diet advice for menopausal women

Menopause occurs when a woman’s menstrual cycle ends. It is proven 12 months after the end. Menopause symptoms include hot flashes, weight gain, vaginal dryness, mood swings, and inability to concentrate. This is because estrogen levels start to fall, upsetting the usual cyclical patterns of other hormones. This can affect metabolism, bone density, and cholesterol. Many women need vitamins to relieve symptoms.
But there are natural ways to treat menopausal symptoms. Find out more below.

Drink plenty of water.

Dryness is a frequent symptom of menopause in women, which is most likely due to a decrease in estrogen levels in the body. The consumption of 2-3 liters of water each day can help to alleviate this problem, as well as bloating caused by hormone imbalances.


Reduce sugar and carb intake

A diet high in refined sugar and carbohydrates causes a rapid rise and fall in blood sugar levels in the body. It has been shown to raise the risk of depression in postmenopausal women, as well as the condition of their bones and their cholesterol levels, among other things.


Eat foods that cause symptoms

Hot flushes, anxiety, night sweats, and sleep loss are all symptoms that should be avoided at all costs. As a result, stay away from spicy foods, caffeinated beverages, alcoholic beverages, and highly salted foods, as these can all raise your chances of getting high blood pressure.


Phytoestrogen-rich foods

Botanically occurring chemicals in plants that imitate the effects of estrogen are referred to as phytoestrogens. As a result, the hormones must be balanced. Soybeans, tofu, flaxseeds, linseeds, sesame seeds, and beans are examples of foods that are high in phytoestrogen content.

Protein-rich foods

You can avoid the loss of lean muscle mass that occurs as you get older by increasing your intake of high-quality protein sources. Furthermore, protein-rich meals help you feel fuller for longer periods of time, allowing you to consume fewer calories throughout the day. Consider legumes, seeds, almonds, soy, eggs, meat, and fish as excellent sources of this nutrient.


Eat a lot of fruits and veggies

Fresh produce is high in antioxidants, vitamins, minerals, and fiber. Bok Choy and Brussels sprouts are excellent sources of estrogen-lowering nutrients. Strawberries and blueberries may help decrease blood pressure. So eat raw, fresh, seasonal fruits and veggies every day.


Calcium and vitamin D-rich foods

Hormone fluctuations may cause bone weakness. Increasing calcium and vitamin D intake help prevent osteoporosis. Include yogurt, milk, cheese, greens, tofu, and legumes. You can also get vitamin D by soaking in the sun for 15-20 minutes in the morning, wearing light clothing. You can also take supplements under expert supervision.


Include good fats

Healthy fats like omega-3 fatty acids may reduce hot flashes and nocturnal sweats. Every day, eat a handful of dried fruits, nuts, and seeds, which are high in vitamins A, E, B, zinc, magnesium, calcium, iron, and potassium.

Heart disease is linked to menopause. A diet rich in fruits, vegetables, whole grains, protein, and dairy products may help reduce hormone influence. But remember, no healthy diet is complete without exercise. Make time to exercise.