Menopause refers to the 12-month gap after a woman’s last menstrual cycle, which tends to start during a girl’s adolescence or earlier. Typically, women between the ages of 45 and 55 experience menopause at some stage with varying discomforts. Most symptoms can be managed via prescriptions and home remedies. Alternatively, doctors suggest simple changes in daily nutrition to manage the symptoms better. Here are seven foods one can consider to tackle the symptoms.
7 foods to help manage menopause symptoms
Dairy
Menopause can have a deteriorating effect on healthy bones due to sudden metabolic and hormonal changes. If left unchecked, it could lead to rapid bone loss and increase the risk of osteoporosis among older women. Experts suggest at least 1,200 to 1,500 milligrams of calcium intake regularly to support bone health. Natural skim milk, cow milk, soy milk, low-fat cheese, and yogurt are excellent foods to boost calcium intake.
Cruciferous vegetables
Leafy greens and healthy cruciferous vegetables should also be eaten daily to boost natural fibers, proteins, iron, and antioxidants in the body. Spinach, turnip, and collard greens are veggies rich in calcium to help improve bone health. Also, broccoli, asparagus, cauliflower, kale, and Brussels sprouts are nutrient-dense veggies linked to reducing the severity of hot flashes, one of the persistent symptoms of menopause.
Lean meats
Chicken, turkey, and tuna are excellent sources of lean proteins, one of the essential compounds for improving and strengthening muscle growth, muscle mass, and bone health. Vegetarians can alternatively consume lean proteins from lentils, beans, and tofu to meet daily requirements. Also, lean proteins help maintain a healthy body mass index as they are low in calories and fats and contain little to no preservatives.
Complex carbohydrates products
Whole brown grains, whole wheat pasta, and rice, and bread made from whole grains are complex sources of fiber that slow down digestion and help maintain normal blood glucose levels. These foods are also low in calories and rich in soluble fibers. Complex carbs help maintain a healthy body mass and prevent fatigue.
Nutritious fruits
Fruits help supplement natural soluble fibers. They contain essential nutrients, minerals, and vitamins necessary to boost immunity and manage metabolic changes in the body. Magnesium, vitamin D, vitamin K, and boron are all essential for maintaining bone health. Nutritionists suggest including apples, grapes, and dates among fresh fruit options and having a handful of dates and raisins as snacks.
Soy products
Some studies conclude that soy products consumed in moderation can help alleviate symptoms of hot flashes and night sweats. For example, soy milk, tofu, soy flour, and even soybeans (or edamame) contain enzymes that mimic chemical responses linked to estrogen to promote better hormonal balance.
Plant seeds
Menopausal hot flashes and other symptoms can also be managed with a balanced intake of plant seeds. For example, sunflower seeds, pumpkin seeds, sesame seeds, and linseeds contain compounds that mimic estrogen production to maintain hormone levels and prevent metabolic imbalances due to hormonal changes. Soy, tofu, tempeh, miso, and even green beans are loaded with these plant estrogens.