Looking after your diet and including some of these foods during Menopause can help overcome some of the symptoms that make this time unpleasant and uncomfortable for many of us. Hot flashes, sleepless nights, or weight gain are just some of the symptoms that come with menopause.
Huge dietary changes may not be easy for most women, but including these ingredients in your weekly diet is simple. Without making big changes in your diet, you can start improving your overall well-being.
Fruit and Vegetables
Including a large variety of fruit and vegetables in your diet is always a great start point to feel better. Eat loads of different colored fruits and vegetables to load your body with different micronutrients that are essential for your health.
Soy Products
Adding soy products to your diet is a great way to incorporate more plant-based protein, such as tofu, edamame, soy milk, or soy yogurt. Some studies show a relation between the regular consumption of soy products and fewer menopause symptoms like hot flashes.
Tea
Coffee can become your enemy when it comes to helping your menopause symptoms. Caffeine can increase hot flashes and decrease your sleep quality. Teas are packed full of antioxidants, have less caffeine than coffee, may help with weight loss, and boost your immune system, among many other health benefits. Choosing herbal teas is a great idea for enjoying warm drinks without added caffeine.
Kefir
Foods with probiotics such as Kefir can help with many of the perimenopause and menopause symptoms, including vaginal infection, mood changes, and hot flashes. You can also take probiotics in capsules, liquids, or powder.
Dark Green Leafy Vegetables
These nutrient-rich vegetables provide numerous health benefits, such as improved digestive health and a lowered risk of developing osteoporosis.
Seeds
Seeds like flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds are rich in fiber, protein, and Omega-3. Omega 3 may effectively alleviate symptoms such as irritability, helping improve your mood.
Berries
Berries are packed with antioxidants and phytoflavinoids, as well as potassium and vitamin C. They help to improve skin health, decrease inflammation, and reduce the risk of heart disease in menopausal people.
Avocados
Fruits like avocados, have essential nutrients and can help manage menopause symptoms. These fruits contain good fats that can help rebalance hormonal levels and reduce the frequency of mood swings.
Legumes
Are you eating enough legumes? Legumes are rich in phytoestrogens, which can help with symptoms of estrogen deficiency that occur during menopause, including vaginal dryness, hot flashes, and mood swings. Additionally, legumes are high in B vitamins, folic acid, potassium, magnesium, and fiber.
Whole Grains
Whole grains are high in fiber and nutrients and are good sources of slow-release carbohydrates. Slow-release carbohydrates help women stay fuller for longer, thus satiating any need for empty carbs and helping them avoid menopause weight gain.
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