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Menopause is a huge transition in a woman’s life and it’s not always easy. It brings about a list of physical, mental and emotional changes. A healthy diet can pave the way for an easier transition into menopause and alleviate potential complications during menopause. Here is a list of the top 10 foods to eat during menopause.
- Nuts
Walnuts contain high levels of magnesium, a very useful mineral for managing menopausal symptoms like anxiety, insomnia, mood swings and depression. Walnuts are a rich source of protein, omega-3 fatty acids, calcium and zinc, alleviating physical stress associated with menopause.
However, they are high in calories, so remember to consume them in moderation.
- Berries
The berries establish hormonal balance in women going through menopause and help soothe physical and mental symptoms.
- Eggs
Women going through menopause often suffer from iron and vitamin D deficiency and eggs are a good source of vitamin D, iron and protein during this phase. They also prevent weight gain common during menopause.
- Linseed
Flaxseeds regulate estrogen levels in the body and thus help relieve symptoms such as night sweats, hot flashes and mood swings. They are also beneficial in preventing heart disease in postmenopausal women.
- Soy and soy products
Soy contains phytoestrogens that reduce menopausal symptoms and improve bone health.
- Dairy products
Calcium and vitamin D are required by the body during this transition phase. Dairy products, rich in calcium and vitamin D, help the body maintain bone density and improve sleep quality.
- Turmeric
Inflammation is one of the most common symptoms of menopause and turmeric, known as one of the best anti-inflammatory foods, helps reduce it.
Turmeric milk is one of the best drinks for managing menopausal symptoms.
- cruciferous vegetables
Cruciferous vegetables are a powerful source of calcium which contributes to bone density, thus preventing the risk of osteoporosis in postmenopausal women. They also increase estrogen levels and thus facilitate the transition. Vegetables like cabbage, cauliflower, broccoli, etc. are fibrous and can even support menopause-induced bloating.
- oily fish
Omega-3 fatty acids, which are considered heart healthy, improve mood and brain function. They also control blood pressure, which helps control hot flashes. Oily fish are also promising sources of vitamin D, a key nutrient that is good for mood and bone health.
- Whole grains
Women’s bodies go through a hormonal transition during their menopause and therefore require additional nutrition. Whole grains are a wealth of nutrients like B vitamins and fiber. Vitamin B is important for the nervous system and mood. It also helps relieve digestion-related issues caused by menopause due to its fiber content.
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