We will talk about foods that support healthy menopause. Peri-menopause can start as early as 40 so eating right now can help you sail through menopause with ease. You may be experiencing symptoms that range from mild to severe, which differs for each person but can differently affect your quality of life. Weight gain, sleeplessness, fatigue, mood swings, and anxiety are the most common symptoms you may experience during this stage of life. The risk of cardiovascular disease and osteoporosis also increases with age.
Don’t be scared, there are lots of things you can do to stay healthy and stave off common symptoms. Lifestyle factors, particularly what you eat, can help to reduce symptoms while also promoting healthy aging. Take control of your symptoms and start living a healthier lifestyle by making these small changes to your diet.
Vegetables and Greens
Several studies have shown that eating a nutritious diet significantly reduces menopause. It has been shown that those who consume more veggies, especially green ones, have less severe symptoms than those who ate fewer vegetables daily.
It’s found that increased consumption of vegetables and leafy greens, including cabbage, kale, Brussels sprouts, and cauliflower, is linked to the most significant reduction in menopause symptoms. Cruciferous vegetables may also help postmenopausal women avoid breast cancer by promoting healthy estrogen levels.
- Bok choy
- Brussels sprouts
- Collard greens
Women are also more at risk for cardiovascular diseases as menopause lowers the estrogen’s cardioprotective. Women must focus on their heart health since its one of the most common causes of death. To combat this, it is found that anti-inflammatory superfoods, like berries, effectively minimize heart disease risk factors like high cholesterol and blood pressure. Berries are low in sugar and that’s great because increased insulin levels increase your risk of cardiovascular disease. Always eat fruit with fat and protein to slow down the insulin response.
Including berries in your diet can be very beneficial to your heart and your overall health. Berries are also found to promote brain health and lower blood pressure. Berries are high in antioxidants, which help to support a balanced stress response, which is essential for treating insomnia. Some easy and accessible berries you can start to include in your foods are blueberries, strawberries, and raspberries. In the winter, enjoy your berries frozen and in a smoothie. Do your best to choose fresh foods in season.
Salmon is one of the most common food recommendations by health practitioners for menopause. They are high in vitamin D and omega-3 fatty acids, both of which are especially important during menopause.
Vitamin D is crucial for strong bones, cancer prevention, and the prevention of several other serious chronic diseases, all of which are influenced by menopause. Vitamin D can help prevent osteoporosis, as bone density is usually a problem experienced during menopause.
Omega-3 fatty acids are known for their anti-inflammatory properties. It also lowers triglycerides and blood pressure, which is incredibly beneficial for women’s heart health. Omega-3 fatty acids have also been linked to their ability to relieve depression and anxiety in women, which are common symptoms of menopause.
Dairy products are also good to include in your diet to combat menopause if you can tolerate them. They are excellent menopause foods since they are high in calcium, vitamin D, and protein. As your estrogen hormone levels go lower, this can lead to a reduction in muscle mass and bone strength. This is why calcium, vitamin D, and protein are all critical for better bone health. I also suggest a great powder drink from Designs for Health called MyoStim. It has collagen, Vitamin D, and other ingredients that help build muscle which we lose with age.
Aside from bone health, dairy products are also found to help with sleeplessness. Foods high in the amino acid glycine, which are present in milk and cheese, were found to enhance deeper sleep in menopausal women
Try to incorporate dairy products into your menopause diet. Some of the best dairy products to put in your lifestyle are milk, yogurt, cheese. But remember to only eat organic, whole fat dairy products.
Soy is a phytoestrogen, which are plant-based compounds that act as milder estrogen hormones in our body. It is found that people who had Soy in their diet had fewer menopause symptoms and stronger bone health. To add to this, Soy is also regarded by breast cancer organizations as food that can lower breast cancer risk and tumor cell proliferation. Recommended Soy products or food include tofu, edamame, and tempeh. I like tempeh best because it’s fermented soy. If you are gluten-free, avoid soy sauce as it contains wheat.
When choosing foods, choose nutrient-dense, whole foods. Stay away from processed foods as they tend to be high in artificial ingredients which can make your menopausal symptoms worse.
Menopause doesn’t have to be horrible. Need some help with a food plan, menu, or tips for losing weight? Check out my menopause program at HealthCoachDonna.com.