Five diet changes for relieving menopause symptoms

“Let food be thy medicine, thy medicine shall be thy food.” –Hippocrates

Food is necessary for every human being’s nourishment. A healthy diet is a key to curing many diseases. Due to busy schedules and busy family duties, Indian women are likely to neglect their food habits and this neglect is resulting in a loss of their health.

It is essential to exercise and eat well during menopause. Maintaining a healthy diet and exercise schedule will help you deal with your symptoms more effectively.

Here we will look at some of the key elements of your diet that will reduce symptoms of menopause.

1. Increase fiber intake by eating whole grains, fruits, and vegetables

Eating foods high in fiber can help relieve menopause symptoms and slow down the breakdown of sugars and release stamina in the body. A woman’s estrogen levels decrease with menopause, which can lead to unpleasant symptoms.

Major sources of high fiber fruits

• Berries 

Major sources of high fiber vegetables 

• Broccoli 
• Cabbage 
• Spinach 

Major sources of high fiber whole grains 

• Oats 
• Beans 
• Lentils 

Symptoms cured

• Hot flashes
• Inflammation
• Bone density 
• Irritability 
• Mood swings
• Joint pain 

Benefits of having high fiber food 

• Reduce constipation and improve digestion – Fiber helps move food through your digestive tract more slowly, which reduces constipation and improves digestion. Drinking fresh fruit and vegetable juice daily can prevent constipation and improve digestion.

• Reduces the risk of developing colon cancer, which may be more likely after menopause – Colon cancer is the most common cancer among women; it is estimated that one in seven women will develop colon cancer during their lifetime. But consuming fibrous food can lower the risk of developing colon cancer.

• Manage weight gain – Foods high in fiber have the ability to increase feelings of fullness, making you less likely to overeat and more likely to lose weight.

2. Include more omega-3 fatty acids in your diet

Omega-3 fatty acids are a good source of healthy fats and have been shown to positively affect hormone levels and help relieve symptoms of menopause. Avoid saturated fats and trans fats, which can be found in some processed foods and animal products.

Sources

• Oily fish such as salmon, tuna, etc.
• Flaxseed oil 
• Walnut oil 
• Walnut 
• Chia seeds

Symptoms cured

• Hot flashes
• Anxiety 
• Depression 
• Mood swings 

Benefits

• Improves brain health – The main reason omega 3 intake is important during menopause is that it’s believed to help maintain brain health. Studies have shown that women who get adequate amounts of omega 3s tend to have lower rates of depression, memory loss, and dementia after menopause.

• Lower risk of heart disease – Fish is an excellent source of omega 3s, which have been linked to a lower risk of heart disease and cognitive decline in older women.

3. Increase your water intake

Water is essential for keeping your body hydrated, especially during menopause or other times when you’re sweating more than usual. Try drinking at least 11.5 cups (2.7 liters) of water in a day. 

Water-rich food sources

• Strawberries
• Watermelon
• Soups

Symptoms cured

• Hot flashes 
• Brittle nails
• Weight gain
• Fatigue
• Memory loss

Benefits

• Proper digestion – It helps with digestion and hydration, which further minimizes bloating and stomach discomfort.

• Prevents acne – Water can also help with preventing adult acne. Doctors say that drinking enough water each day will flush out excess oil from the skin, leaving it fresh and clean without the need for additional skincare products.

4. Consume calcium and vitamin D

Vitamin D has been shown to be effective in fighting depression associated with menopause, as well as possibly protecting against bone loss caused by estrogen deficiency. 

Sources of vitamin D

• Egg yolks
• Fortified milk
• Salmon 
• Tuna

Symptoms cured 

• Hot flashes
• Mood swings
• Night sweats
• Irritability 
• Anxiety 

Benefits

• Maintains bone density – Calcium is crucial for maintaining bone density, which may decrease during menopause. A decrease in bone density can lead to osteoporosis. Osteoporosis is when the bones become weaker and are more likely to break.

• Decreases risk of heart attack – It helps blood vessels relax so that blood flows easily. Thus it helps prevent heart attacks.

5. Consume high protein food

Menopause is the best time to start eating a high-protein diet because it can help you fight off the negative effects of menopause while also helping you maintain your strength and energy throughout the day. You may have heard that high protein diets are bad for women in menopause: that’s not true! You just have to make sure you’re eating the right kind of protein and keeping an eye on portion sizes.

Sources of protein

• Soy products (tofu, tempeh)
• Eggs 
• Dairy products (yogurt, cottage cheese)
• Beans 
• Lean meats (chicken) 
• Nuts and seeds

Symptoms cured

• Weight gain 
• Hot flashes
• Mood swings
• Sleep disorders

Benefits

• Maintains muscle mass – Protein helps your body maintain its muscle mass, which is important for your metabolism.

• Improves metabolism – It helps improve your metabolism so that your body is more efficient at burning calories and fat, so you look leaner and slimmer.

• Reduces flashes – Just 15 grams of protein each day can reduce the number of hot flashes you have by nearly 50 percent.

Menopause is an important life transition, and it is crucial to understand the unique needs of your body at this time. If you are going through menopause, make these five diet changes to help your body stay healthy and comfortable while you adjust your hormones and experience more energy, balanced hormones, and improved overall wellbeing. Try them out to boost menopause success.