Menopause is one of the most dreaded periods in every woman’s life. While you do say goodbye to your menstruation, this time also brings many negative side-effects like weight gain, hot flashes, headaches, vaginal dryness, mood swings and many more. Due to strong hormonal changes, the body completely changes and many women become completely different people during that time, especially physically. To reduce the symptoms of menopause, you can use these diet tricks and see how you feel:
Eat plenty of protein and healthy fats
In menopause, women start losing a lot of muscle mass. To put a stop to that muscle loss, it’s crucial to supply your muscles with enough fuel that comes from protein. Foods like lean meat, fish, legumes, soybeans, eggs and nuts should be regular guests on your plate. It’s also important to start taking more care of your heart health since there will be much less estrogen to keep you safe. Therefore, eating enough healthy fat foods with omega-3 fatty acids is crucial. These good fats can also decrease the severity and frequency of hot flashes and night sweats in menopausal women.
Fill your plate with fruits and veggies
During every part of your life, it’s very important to eat a variety of different foods, especially brightly colored ones that mostly come from the families of fruits and vegetables. If you decide to ‘eat the rainbow’, feel free to load up your plate with red pepper and tomato, purple onion and cabbage, orange carrots and sweet potato and plenty of dark leafy greens. Berries, especially blueberries, are great when it comes to lowering blood pressure and keeping you healthy and strong. Make sure to take at least 5 servings of fruits and veggies every day.
Grab some good supplements
Many women start to seriously struggle with weight issues in menopause. Hormones usually cause weight gain, so to maintain their desired figure, it’s necessary to resort to diets and workouts. Working out in menopause is a fantastic solution for many symptoms, but it can also slow down muscle loss and spark weight loss. If you can’t seem to lose weight naturally, you can rely on some supplements like turkesterone supplement that increases muscle growth, boosts fat loss and provides you with more strength. When taken with your workouts and with your doctor’s permission, supplements like this one can help you a lot during this stressful period.
Don’t skip foods with calcium
Hormone changes during menopause can also lead to weaker bones, so it’s crucial to boost your intake of calcium, as well as vitamin D. These two are found in foods like yogurt, milk, cheese, tofu and beans, and together they can rule out the risk of osteoporosis. Whenever you get the chance, soak up some sun and absorb all that vitamin D.
Include some plant estrogens in your diet
Women lose a lot of estrogen during menopause, so to replace that loss, you can munch on some phytoestrogen-rich foods. This compound is naturally occurring in certain plants and it can help you balance your own hormones. When thinking phytoestrogen, think soybeans, tofu, linseed, flaxseed, sesame seeds and different kinds of beans. All of these can be turned into amazing recipes so you won’t have any issues including them into your daily menu.
Minimize intake of sugar and other processed foods
If you rely on foods that are loaded with sugar and carbs, you can expect frequent spikes and falls of blood sugar which is not pleasant in any way. In women in menopause, too much sugar can also affect their mental state (mainly depression), bone quality and cholesterol. Since it’s best to prevent than handle the effects of hot flashes and night sweats, try to also avoid foods that can worsen the symptoms like overly spicy foods, too much caffeine and alcohol, too much salt, etc.
Another very unpleasant effect of menopause is mouth dryness, most likely because of the hormone drop. To ease that out, grab a few bottles of water and down them every day. This great habit will also do wonders for your skin and even reduce bloating.
Menopause might be universally hated by all women, but it can’t be avoided. What you can do to ease the symptoms and have a smoother menopause experience is watch out what you eat. It will pay off in so many ways.