Menopause refers to the transition where women stop getting their periods. It is characterized by a decline in estrogen levels, which disrupt the usual cyclical patterns of progesterone and estrogen. Symptoms of menopause are not usually positive. They include hot flashes, mood swings, sleep problems, and weight gain. Menopause is a natural transition that you cannot escape. However, there are ways to minimize or manage the negative symptoms of menopause. A good diet can help you manage the symptoms of menopause. The kinds of foods you eat can either worsen or lessen menopause symptoms. This post will discuss the link between diet and menopause and discuss the kind of menopause diet you should adopt or avoid.
Table Of Contents:
- How Does Diet Affect Menopause?
- The Best Menopause Diet: Foods to Eat
- Foods to Avoid During Menopause
- Menopause Diet Tips for Better Health
- Lifestyle Changes to Complement a Menopause Diet
- When to Consult a Healthcare Professional
- Conclusion
- Frequently Asked Questions
How Does Diet Affect Menopause?
Several studies have been done to discover how diet affects menopause. Several of these studies have proven that there is a scientific link between diet and menopause. Menopause brings a lot of changes to the body. It can influence your mood, body temperature, changes in metabolism, and even risks of health challenges like osteoporosis. Shifting your diet can influence the changes that come with menopause. Eating the right foods for menopause can improve your mood, promote bone health, and even help with weight gain.
It is also worth mentioning that menopause is primarily associated with decreased estrogen levels. The right menopause nutrition can impact estrogen levels in your body, hence mitigating the changes during menopause. These foods are known as Phytoestrogen foods. They are naturally occurring plant-based foods that function in the same way as human estrogen. They help support the natural functions of estrogen. The link between phytoestrogens and menopause has been proven over and over by scientists. More on types of foods for menopause will be covered later on in this post about diet and menopause.
Furthermore, dietary habits in the US, Ireland, and globally may affect menopause differently. This is because of the cultural and regional differences in these parts of the world. The cultural differences include the types of foods that people from different parts of the world eat. Now that you have an idea of how diet affects menopause, we can discuss foods that you should eat and avoid during menopause.
The Best Menopause Diet: Foods to Eat
A balanced diet is important at any stage of life, including menopause. The right menopause nutrition can help mitigate the negative symptoms of menopause. Therefore, maintaining a healthy diet for menopause is not something to take lightly. You should start by determining the right foods for menopause. So, what are the best foods to eat during menopause? Below are examples of foods to eat during menopause.
i. Foods Rich in Phytoestrogens
The link between phytoestrogens and menopause lies in reduced estrogen levels as one of the key characteristics of menopause. Phytoestrogen foods perform the role of estrogen in the human body. So, when the body’s estrogen levels decline, these foods can take up the functions of this hormone. By balancing estrogen levels, phytoestrogens can help reduce hot flashes, which are among the negative symptoms of menopause. Examples of phytoestrogens are flax seeds, soybeans, edamame, sesame seeds, dried fruits, garlic, chickpeas, lentils, peaches, cruciferous vegetables, berries, and tofu. You can add these foods to your healthy diet for menopause.
ii. Calcium and Vitamin D-Rich Foods
Your menopause diet should also consist of calcium and vitamin D rich foods. Your bones also go through changes during menopause. Even though you may not feel the changes right away, during menopause, you experience bone loss. The loss of estrogen around menopause accelerates bone loss. Eventually, bone loss can result in conditions like osteoporosis. Unfortunately, when you are past the age of 30, your body can no longer build bones on its own. For this reason, you need calcium-rich foods. This explains the link between calcium and menopause. Examples of foods rich in calcium are dairy products like milk, low-fat cheese, and yoghurt. Studies about calcium and menopause also explain that you should aim for a daily calcium-rich diet.
You should also try vitamin D for menopause. Vitamin D will help absorb the calcium you take. Therefore, vitamin D for menopause helps improve the structure and health of your bones. It also helps reduce risks of osteoporosis. Examples of foods rich in Vitamin D are leafy greens and salmon.
iii. Omega-3 Fatty Acids
Omega-3 fatty acids like salmon, mackerel, chia seeds, and walnut will also make a healthy diet for menopause. These foods help with mood regulation, which is a common sign of menopause. They also help reduce inflammation. Omega-3 fatty acids are also known for their anti-inflammatory properties, which can help reduce joint pains and improve your moods.
iv. Whole Grains and Fiber-Rich Foods
As you grow older and get to the age of menopause, you require more fiber in your diet. Whole grains and fiber-rich foods can help in weight management and help you reduce the risks of heart disease. Examples of such foods are oats, whole grains, quinoa, barley, cereals, pasta, and bread.
v. Fruits and Vegetables High in Antioxidants
Vegetables help with weight management and improving bone health, which are two of the most frustrating symptoms of menopause. On the other hand, fruits and foods rich in oxidation can help combat oxidative stress and improve your overall health. These foods can help you reduce the severity of hot flashes during menopause. So, berries, spinach, broccoli, cauliflower, and bell peppers are examples of foods to eat during menopause.
Foods to Avoid During Menopause
In addition to eating the right foods, avoiding certain foods may also help reduce some of the symptoms of menopause, like hot flashes, sleep disturbances, and weight gain. In fact, certain foods can worsen or trigger symptoms of menopause. Let us look at examples of foods to avoid during menopause.
i. Processed and Sugary Foods
You should avoid all processed and sugary foods like pastries, candies, and sugary foods. While they may be tasty and tempting, the sodium and added sugar that they contain retains water in your body, making you feel bloated. These foods can also cause weight gain, spikes in blood sugar levels, and energy crashes, which will only make your experience of menopause even worse. It is worth mentioning that processed foods are generally higher in fat, sodium, and added sugar. They are also low in vitamins, minerals, and fiber.
ii. Caffeine and Alcohol
Studies have shown that alcohol and caffeine intake by older women increases the risk of cancer. Furthermore, excessive alcohol intake can trigger symptoms of menopause like hot flashes. Therefore, according to professionals, the recommended amount of alcohol that older women should take is a glass (or less) per day. On the other hand, caffeine can disrupt your sleep patterns and cause increased risks of hot flashes in women with menopause. Therefore, if you are craving caffeine, you can try healthier alternatives like green and peppermint tea.
iii. High-Sodium Foods
High-sodium foods are also examples of foods to avoid during menopause. High-sodium foods have been linked to increased blood pressure and poor heart health because they are rich in cholesterol. These foods can also lead to water retention, which can cause bloating. The last thing you want to add to your plate when experiencing menopause symptoms is another health problem like high cholesterol. Examples of foods that are rich in sodium are processed meats, canned soups, and salty snacks such as chips and crackers.
iv. Saturated Fats and Trans Fats
Eating foods that are packed with saturated and trans fats can also trigger and worsen the symptoms of menopause. These foods increase cholesterol levels in your body, which increases the risk of heart disease. Examples of saturated and trans-fat foods to avoid during menopause are fried foods, margarine, and fast foods.
Menopause Diet Tips for Better Health
In addition to eating the right foods and avoiding harmful foods, changing your dietary habits and adopting healthy ones can also help with menopause symptom management. Below are some menopause diet tips that will not only help reduce the negative symptoms and improve your health:
- Make sure you stay hydrated to combat issues like bloating and dryness
- Eat mindfully by controlling your food intake portions and choosing the right kind of foods you eat
- Try to avoid all spicy foods because research suggests that these foods can trigger hot flashes and excessive sweating during menopause
- Make sure you take regular meals and avoid long gaps between meals to maintain stable blood sugar
Our Medical Study Doctor at Atlantia Clinical Trials, Dr. Nontokozo states that - "Diet is an important factor in managing weight but it is unlikely to be enough on its own. Weight gain during menopause is influenced by many things including hormones, lifestyle, genetics, metabolism and even other medications that you may be taking. To effectively address this it might be necessary to consider a holistic approach that tackles multiple issues."
Lifestyle Changes to Complement a Menopause Diet
In addition to adjusting your diet to help combat symptoms of menopause, making some lifestyle changes can also help. Here are some examples of lifestyle changes you should consider to complement your diet for menopause:
- Exercise regularly to help improve and stabilize your mood. Exercise will also help with weight management
- Try out some stress management techniques like yoga, meditation, and deep breathing to help ease the anxiety and mood swings during menopause
- Make sure you get enough sleep. Improving your sleep hygiene will help improve your sleep quality and manage menopause symptoms
When to Consult a Healthcare Professional
At some point, you may have to consult a healthcare professional to help you manage the symptoms of menopause. You can consult a healthcare professional if:
- The symptoms of menopause are persistent
- There are no changes in your menopause symptoms even after making dietary changes
- You realize symptoms of osteoporosis or have bone density concerns
- You are experiencing hormonal imbalances
A healthcare professional may recommend some therapies to help manage your symptoms of menopause. The professional may also recommend medication and supplements, like calcium pills. They can also run tests for menopause-related conditions like hormonal imbalance and osteoporosis. A professional will also help you come up with a tailored diet to help curb menopause symptoms and better your health.
Conclusion
While menopause is a natural process that every woman has to go through, the symptoms can be harsh and uncomfortable. However, with a healthy diet you can manage the symptoms and improve your quality of life even when going through menopause. A healthy diet for menopause can help reduce some of the symptoms of menopause like mood swings and hot flashes. So, now that you know how diet affects menopause, you should be able to enjoy a healthier, more comfortable, and stress-free life during menopause. To come up with a good diet to help manage menopause, you should consult with a healthcare professional.
Frequently Asked Questions (FAQs)
Q1: How quickly can diet changes affect menopause symptoms?
It will depend on how consistent you are with the new diet you adopt. If you are consistent, you should be able to see changes in your menopause system within a couple of weeks. However, this is not guaranteed for everyone. Your body may reach differently from other's bodies. So, the answer also depends on your body and how it reacts to the diet changes.
Q2: Are there specific diets recommended for menopause, like keto or Mediterranean?
Yes, specific diets like the Mediterranean and the flexitarian diet are recommended for menopause. However, you should avoid following a keto diet because the low intake of carbs could be unsafe for menopause.
Q3: Can supplements replace dietary changes during menopause?
Taking supplements like Vitamin D and calcium pills can help improve your menopause symptoms. However, you should not replace your diet with supplements. There are some foods that you cannot replace with supplements. So, supplements can complement your diet for menopause. However, they cannot completely replace it.
Q4: Is soy safe for all women going through menopause?
Yes, studies show that soy-based products can help relieve certain symptoms of menopause. For instance, soy can help alleviate hot flashes and night sweats in some women. Soy-based products contain phytoestrogens, which supplement the estrogen that is lost during menopause.
Q5: What’s the best breakfast for menopause symptoms?
An example of a healthy breakfast for menopause symptoms contains whole grain toast with avocado and a boiled egg. You can also have a Greek yoghurt with fresh berries and flax seeds. This meal contains fiber and omega-3, which help with digestion and promote hormonal balance.
Q6: Is intermittent fasting good for menopause weight loss?
Yes, intermittent fasting can help with menopause weight loss. It can help promote hormonal balance by improving insulin levels, which support better blood sugar control. It can also help reduce food cravings, which will help with weight loss.
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