Menopausal symptoms can take such a long tall on any woman. Just at the mention of menopause, many women start thinking of the night sweats, hot flashes, osteoporosis, weight gain, urinary incontinence, anxiety and stress among other menopausal symptoms. Until you have gone through these symptoms, you may not be able to understand the gravity of the whole matter. It can be very challenging, disorganizing, and painful and compromises on the quality of life for nay women. This need not be the case. There is a lot that your diet can do in changing your experience! The science world have proved this-food is medicine when rightly taken! In this article we share 8 diet tips that have been found to ease menopausal symptoms.
1. Avoid packaged food
Packaged foods have a way of watering your mouth especially if you have formed a habit of taking them. Most ladies often go for such just to satisfy an urge or appetite. While they satisfy the urge, they on the other hand cause a detrimental effect on your health. You can choose good health over a moment of satisfying the appetite! In addition, there are so many healthy recipes out there that you can choose from and continue to enjoy your meals. It is critical that you focus on wholesome meals and avoid any processed meals, sugars, sodium and fat among others. Natural foods have been known to not only help with menopausal symptoms but are also great in helping other lifestyle diseases like cancer. So you are able to kill many birds with just one stone.
2. Take fats in moderation
There have been several studies done in this line of health. And women from communities whose diets are low on fats have been found to experience very minimal menopausal symptoms like hot flashes, night sweats, anxiety and stress. One of the best of diets that have been found to be great for menopausal women is the Mediterranean diet. In fact a study done and published in the American Journal of Clinical Nutrition revealed that women who followed the Mediterranean diet had 20% less chances of suffering from menopausal symptoms; especially hot flashes and night sweats. The Mediterranean diet is rich in unprocessed cereals and grains, olive oil, legumes, vegetables, and fruits. This diet has very minimal meat products but is high in fish as well as dairy product. The Paleo diet comes in second after the Mediterranean diet.
3. Eat healthy fats
While totally eliminating fats from one’s diet could be such a toll order, it would be much easier to replace unhealthy fats in your diet with healthy fats. Omega 3 fatty acids have been found to be among the best of fats. They can be got from flax seed and certain types of fish. Omega 3 has been found to help with vaginal dryness, dry skin and hair. Two servings of omega 3 fish or a tablespoon of flaxseed oil could do for a week.
4. Increase you vegetable and fruit intake
Most women tend to take in more refined carbohydrates than they take vegetables. The recommended intake ratios are 1 cup of refined carbohydrates to two or more cups of vegetables and two or more cups of fruits. You could try and at least take these foods on a one to one ratio.
Vegetables and fruits are easily digested and absorbed in the body. There contribution to invigorating the body cells that fight diseases cannot be underestimated. The more one takes the better for their health. Take a variety of fruits and vegetables especially those in season to increase the intake of the various elements in each fruit and vegetable.
5. Take in selected proteins
Proteins in the diet help to fill in on the stomach and where it lacks one is bound to feel hungry much faster. In addition, proteins also help to maintain muscle and also helps keep the metabolism stocked. It is good to take a portion of dairy and an ounce of protein with every meal.
6. Avoid alcohol as much as possible
Alcohol can be very detrimental to any effort geared towards easing out menopausal symptoms or any other health condition. It has been known to raise stress causing hormones, night sweats, hot flashes and anxiety among others. It is known to slow metabolism and deny one of quality sleep.
7. Chocolate
Chocolates contain magnesium in high quantities and extra dark chocolate has been found to reduce the risk of breast cancer. It could work as an option for treating oneself especially if one has put aside alcohol and package foods.
8. Avoid any triggers of hot flashes
This is not only limited to hot flashes but to all other symptoms. If you could identify any triggers, it is important that you minimize the triggers of menopause symptoms.
Conclusion
While menopause comes with great challenges and more so, it is a part a woman’s life, it is important to prepare yourself for the same. Getting your meals right is just one part of preparation but still very crucial. We therefore hope that you have benefitted a lot from this article and we look forward to reading your comments on how you are experiencing menopause and what dietary changes have helped you.
References:
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