Eating the right foods (and avoiding the wrong ones) can help you manage menopause symptoms. Menopausal symptoms normally include hot flashes, irritability, weight gain, decreased bone health, and more. It’s a natural transition from a woman’s final period, but it’s not always the most pleasant.
While estrogen levels go down during pre-menopause, people are more prone to higher cholesterol levels, weight gain, and an increased risk of varying chronic diseases. However, eating the right foods like leafy greens may help prevent menopausal symptoms or at least relieve them. Get your diet right with these 8 foods to eat during menopause.
1. Good Ol’ Broccoli
Big, leafy vegetables are great for flushing toxins from your system but are also very beneficial for symptoms of menopause. Broccoli has an especially effective impact on estrogen levels, like lowering one’s risk for breast cancer. Estrogen responsible for lowering the risk increases, and the estrogen responsible for increasing the risk lowers.
Broccoli is loaded with calcium which is beneficial for preventing bloating and weight gain. Big, leafy greens help with digestion and speeding up the process. The sooner your body is able to release any toxins blocking nutrients from reaching where they need to be, the better.
2. Fresh Salmon
Salmon is one of the best foods to eat during menopause when you’re looking for something rich and filling. Fresh salmon has tons of vitamin D and omega-3 fats, which are essential nutrients for those going through menopause. As more research gets done, we’re learning how omega 3 fatty acids are connected to reducing breast cancer risk and night sweats.
For the healthiest bones, you’ll need a decent amount of vitamin D in your system. This is what makes fresh salmon one of the best foods to eat during menopause. You’ll increase your bone health and decrease your likelihood of various chronic conditions.
Vitamin D is also associated with lowering the risk of pre-menopause and cancer.
3. Delicious Berries
Not only are berries a great source for natural, delicious sweetness, but they help fight a plethora of health issues. Berries reduce inflammation, fight fat, and reduce heart disease risk. You can include them with your breakfast or toss a couple in with your morning yogurt.
It’s easy to incorporate berries with almost any food at nearly any time of day. For menopausal symptoms, aim to have berries with at least a couple of meals a day. Not only will you see an improvement from your symptoms, but you’ll also keep your skin healthy and glowing throughout.
4. A Couple of Eggs
Eggs are great for pre-menopause, as they are also rich in Vitamin-D and iron. Women often lack these nutrients, making symptoms of menopause that much harder. Eggs serve as a great source of protein for menopausal women, especially.
Eggs have also been known to reduce cholesterol levels. obesity, and heart disease. You can incorporate eggs in your breakfast, lunch, or dinner meals. Egg whites may seem like a healthier alternative, but you’ll want the yolk for all of the added protein!
5. Whole Grains
Whole grains are in the category of “good carbs” for so many great reasons. Whole grains are a fantastic source of plant protein and heart-healthy soluble fiber. They are also good for B vitamins responsible for regulating your energy and metabolism.
Eating a sufficient amount of whole grains can also reduce the risk of cancer and heart disease. The risk of diabetes can also be greatly reduced by replacing any bleached carbs with whole grains. Increasing your whole grains intake may also increase your life expectancy altogether.
6. Just a Little Soy
Soy has the nutritional value as popular as eggs but is proven to be a more valuable asset for women going through menopause. Since soy is a phytoestrogen, it means that it has plant-based compounds that act as weak estrogens. This is linked to reducing menopausal symptoms and having healthier bones.
According to the Breast Cancer Prevention Partners list, soy is effective for reducing recurring tumor cell growth. That means that soy is directly connected to reducing the risk of breast cancer. However, avoid high-processed soy and opt for tofu, edamame, tempeh, and other soy-based alternatives instead.
When searching for what to eat during menopause, reach for some chicken! Chicken is naturally packed with protein and is essential for keeping our bodies nice and strong. It’s fairly simple to prepare and can be incorporated into plenty of dishes.
Decreased estrogen during menopause can lead to reduced muscle mass and bone strength. Eating lean protein can combat that while naturally boosting your protein intake. You don’t want to consume too much saturated fat, as that can lead to diabetes, obesity, high cholesterol, and other heart conditions.
8. Old-Fashioned Oatmeal
They don’t call oatmeal the breakfast of champions for nothing. Oats are affordable, healthy, and easy to get to. But they can also prevent high cholesterol. diabetes, constipation, inflammation, and weight gain.
Oatmeal is a healthy carb that helps keep your energy levels even-paced during menopause. It’s the ideal food for hosting other menopause-friendly eats like yogurt, berries, and flax. Mix and match them for added benefits and watch your pre-menopause symptoms and menopausal symptoms decrease.
Knowing the Foods to Eat During Menopause
Knowing the right foods to eat during menopause is important if you want to get through it smoothly. Adopting even a few of these foods into your everyday routine can surely decrease any menopausal symptoms. To learn more about preventing menopausal symptoms from disrupting your daily flow, check out our blog!
- 1. Hormone Balance: Hormone fluctuations during menopause can lead to weight gain and mood swings. Focus on foods rich in omega-3 fatty acids (salmon, chia seeds) and phytoestrogens (soy products, flaxseeds) to help balance hormones.
- 2. Bone Health: Decreased estrogen levels can affect bone density. Prioritize calcium-rich foods like dairy, leafy greens, and fortified plant-based milk. Also, include vitamin D sources to aid calcium absorption.
- 3. Heart Health: Menopause increases the risk of heart disease. Opt for lean proteins (chicken, turkey), whole grains (oats, quinoa), and heart-healthy fats (avocado, nuts) to support cardiovascular health.
- 4. Gut Health: Menopause can impact digestion. Prioritize fiber-rich foods (fruits, vegetables, whole grains) to maintain gut health and regulate digestion.
- 5. Mood and Brain Health: Fluctuating hormones can affect mood and cognitive function. Include foods rich in antioxidants (berries, dark leafy greens), B vitamins (legumes, lean meats), and omega-3s for brain support.
- 6. Hydration: Hormonal changes can lead to dehydration. Consume plenty of water, herbal teas, and water-rich foods (cucumbers, watermelon) to stay hydrated.
- 7. Limit Processed Foods: Processed foods often contain unhealthy fats, added sugars, and excess salt. Minimize these to manage weight and overall health.
- 8. Watch Caffeine and Alcohol: Both caffeine and alcohol can exacerbate hot flashes and disrupt sleep. Moderate your intake to alleviate these symptoms.
- 9. Stay Active: In addition to diet, regular exercise supports bone health, weight management, and mood. Incorporate both cardiovascular and strength training exercises.
- 10. Personalize Your Diet: Menopause affects individuals differently. Listen to your body’s cues and preferences to tailor your diet choices to your unique needs.
By knowing the right foods to eat during menopause, you can navigate this transitional phase with better physical and emotional well-being. Remember, consulting a healthcare professional or a registered dietitian can provide personalized guidance based on your specific needs and goals.