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Healthy Diets for Menopause

Menopause is a gradual aging process in the female body that causes menstruation to cease and pregnancy to no longer be possible. Typically menopause begins for women between the ages of 40-58 with slight changes occurring in their bodies causing discomfort and stress. During menopause estrogen and progesterone levels decrease in the female body, causing various physical and mental signs and symptoms. During this time of change, a healthy diet provides optimum health benefits while reducing menopausal symptoms.

  1. Symptoms

    • Common symptoms of menopause include irregular menstruation, changes in body temperature leading to hot flashes, difficulty sleeping, memory lapses, vaginal dryness, sudden and frequent urination, depression, anxiety and bone loss, which increases the chances of osteoporosis.

    What to Eat and What to Avoid

    • A healthy diet void of junk food provides the necessary nutrients to ease the discomforts of menopause. Eating up to nine servings of fruits and vegetables daily eases many symptoms caused by decreased estrogen levels since fresh produce contains isoflavones (plant estrogen) similar to the estrogen in your body. Eating a variety of fruits and vegetables daily gives the most health benefits by boosting your immune system, increasing fiber in your diet and providing you with most vitamins and minerals necessary for optimum health.

      Include potassium-rich foods daily such as melons, bananas and citrus fruit to help reduce water tension and boost muscle function. Also get plenty of iron-rich produce such as kale, spinach, broccoli, cabbage and any dark leafy greens, which help to balance hormones and improve your mood. Each day also include lean meats, low-fat dairy products, beans and legumes, whole grains and healthy fats.

      Certain foods can exacerbate menopausal symptoms, causing more discomfort. Avoid spicy foods, alcohol and limit caffeine intake, and cut out all highly processed food items, including white flour and sugar.

    Supplements

    • Taking supplements along with eating a wholesome diet can further reduce discomfort and increase the overall health of your body during menopause. Some of the most beneficial supplements include black cohosh to reduce night sweats and insomnia. Flaxseed oil, evening primrose oil and Vitamin E contain essential oils necessary for balancing female hormones. Magnesium helps with mood swings and insomnia as well.

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