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These foods help alleviate the symptoms of menopause and improve the overall health of women. This article will discuss nine such foods.
1. Soy products
Soy is a plant-based protein that contains isoflavones, which are phytoestrogens. Phytoestrogens are similar to the hormone estrogen and can help reduce menopause symptoms such as hot flashes. Soy products, including tofu, soy milk, and edamame, are all excellent soy protein sources.
Nuts are great sources of healthy fats, vitamin E, and magnesium, which have been found to alleviate some menopause symptoms. Nuts are also good protein sources, which is an important aspect of a menopausal woman's diet. Some examples of nuts that menopausal women should be consuming include walnuts, almonds, cashews, peanuts, hazelnuts (filberts), and pistachios.
Salmon is high in omega-three fatty acids. These fatty acids help reduce inflammation and may help alleviate some symptoms such as night sweats. Salmon also contains vitamin D, which is beneficial for overall health during menopause. It is essential for healthy bones and reducing the risk of major chronic conditions.
Berries are high in antioxidants, which can help protect the body from the damage of free radicals. They also help reduce inflammation and are low in sugar, which is beneficial for women who have type two diabetes or insulin resistance during menopause. Some examples of berries include blueberries, cranberries, raspberries, blackberries, strawberries.
Broccoli is high in vitamin C, which can help reduce menopause symptoms such as fatigue. It also contains indole-3-carbinol, a compound that helps metabolize estrogen more effectively and may alleviate some menopausal symptoms. Other cruciferous vegetables that are good sources of vitamin C include kale, cauliflower, brussels sprouts, and cabbage.
6. Whole grains
Whole grains are very rich in fiber, which can help reduce menopause symptoms such as constipation. They also contain magnesium and B vitamins, both of which have been found to alleviate some menopausal symptoms. One cup of cooked whole grain brown rice contains close to five grams of dietary fiber or twenty-five percent of the recommended daily value.
7. Quality protein
Protein is essential for overall health, and it is especially important during menopause. Women's bodies require more protein as they age to help maintain muscle mass and bone density. Quality protein sources include lean meats, poultry, fish, eggs, legumes, nuts, and seeds.
8. Dairy products
Dairy products are high in calcium, which is beneficial for maintaining bone health during menopause. They also contain vitamin D, which helps the body absorb calcium. Some examples of dairy products include milk, yogurt, cheese, and ice cream.
9. Flax seeds
Flax seeds are high in omega-three fatty acids, lignans (PHytoestrogens), and fiber. These nutrients have been found to be beneficial for women during menopause. Lignans are plant compounds that help reduce the risk of breast cancer and other chronic conditions. One tablespoon of ground flaxseed has an average of two grams of omega-three fatty acids and three grams of fiber.
One of the most critical things to do during menopause is to eat a balanced diet. Different foods give different nutrients to the body, and they all come together to improve overall health. These nine foods discussed are a good place to start. For maximum benefits, a good diet should also be accompanied by adequate sleep and a healthy lifestyle.