If you are going through menopause, you probably have to deal with several symptoms, but do you know that diet can intensify these symptoms? So, what to eat or exclude to reduce the incidence of menopause symptoms?
Some foods can amplify the symptoms of menopause, such as hot flashes. Modifying the diet will help prevent the symptoms of menopause. Also, it will be possible to have better weight control, decreasing the chances of obesity.
However, seeking medical advice is essential if you also need to use medications to reduce various problems, such as hot flashes, insomnia, mood swings, osteoporosis, etc.
Do you want to know more about this subject, being able to find out what foods to eat and what to exclude from your menopause diet?
So keep reading this post until the end, as it will be possible to know what you do well and increase unease feelings.
Check out!
Why does diet affect menopause symptoms?
Some of the biggest problems you can have during the climacteric stage are night sweats, physical aches, or hot flashes. These waves cause the skin to become red, sweat or even sleep disorders.
But the good news is that you might significantly improve the symptoms by following a more regulated diet.
See in the following topics some tips on items that should and should not be part of your daily menu.
What is the best menopause diet?
The best menopause diet focuses on whole, nutrient-dense foods that support overall well-being during this transformative phase of life. Critical components of this diet include foods rich in phytoestrogens, like soy products, which can help manage hot flashes.
Adequate calcium intake is crucial for maintaining bone health, and a diet filled with fresh fruits and vegetables provides essential vitamins, minerals, and fibre.
Omega-3 fatty acids can promote cognitive function and heart health in foods like fatty fish. Reducing processed and sugary snacks while staying well-hydrated contributes to managing weight and bloating.
Then see in the list below some of the options that you can incorporate into your menu to obtain improvement in symptoms:
- Soy: because it contains isoflavone (a type of phytoestrogen, a hormone that mimics estrogen, produced in a smaller amount during this phase of life), it allows the chance of reducing the heat waves suffered in the first years.
- Raspberry and blackberry: Besides containing isoflavone, they are fibre-rich, improving digestion and weight loss. Try to eat the natural fruit or its juice.
- Milk and dairy products: with the reduction in estrogen production, calcium levels in women decrease, causing osteopenia (drop in bone density). Thus, milk and its derivatives are essential to prevent problems. Still, it is necessary to consult a doctor to prescribe vitamin D intake to fix the calcium.
- Vegetables: beans, chickpeas.
- Seeds: poppy seeds. Sesame seeds, flax seeds.
- Seafood: mussels, sardines, salmon.
- Green leaves: in general, dark green leaves, such as kale, watercress, chicory, spinach and arugula, also contain calcium and should be consumed abundantly by women at this stage of life.
A person with hypothyroidism should moderate some foods, such as soy, broccoli, and cabbage. If you suffer from hypothyroidism, learn more; click here.
What foods make menopause worse?
Certain foods should not be excluded from your diet but reduced or avoided to achieve improvements in several ways.
See some of them in the following list:
- Salt: the lack of estrogen also increases the chances of heart problems. So, reducing the amount of salt to 5g per day is essential. Be aware that several foods contain sodium, which you should consider in this calculation.
- Simple carbohydrates: the hormonal changes in this period make women more likely to accumulate fats and gain weight. Thus, avoiding white rice, refined sugars or flour allows better weight control.
- Sweets: due to the significant changes caused by the arrival of menopause, many women begin to see sweets as a kind of fuel. Thus, controlling this food intake prevents weight gain and the onset of other diseases, such as diabetes and obesity.
- Teas or soups: Scorching food or drinks generally trigger hot flashes. Therefore, it is interesting that you wait until they are warm, then consume them.
- Pepper & spicy: when used cautiously daily, there is no problem. However, highly spicy foods, such as Mexican or Thai cuisine, can cause your body temperature to rise, generating hot flashes.
- Caffeine: drinks or foods that contain caffeine can be harmful to women in menopause, as they are stimulants, which can disrupt sleep, in addition to causing hot flashes.
- Alcoholic beverages: these drinks usually cause vasodilation, increasing blood flow and generating hot flushes, even if the effect of alcohol running through the veins is rapid.
Furthermore, “alcoholic beverages can negatively affect the already tricky hormonal balance”. Look at that post to know more about it.
In summary
Throughout this text, you learned about foods you should eat or exclude from your diet to obtain numerous benefits during menopause.
But remember that having medical monitoring is essential; after all, it may be necessary to use medications to improve life quality during menopause.
However, choosing healthy meals gives you a quality of life and more significant weight control.
Remember that physical exercises are also very beneficial and can bring advantages in different areas.
By maintaining an exercise routine, you can have more disposition control of anxiety, depression, etc. These are common problems during the menopause phase.
If you have any questions regarding this content, please comment! ✍🤷