Menopause Diet: Best Foods For A Healthy You with The Marion Gluck Clinic
Menopause: the most dreaded stage in life. While some people may be lucky enough to have smooth menopause (not hot flashes, etc.), most people usually struggle through this stage. According to research, most people suffer several adverse symptoms of menopause, making their life uncomfortable and tiring. Unknown to many, most symptoms of menopause are generally linked to their eating habits and lifestyle. Menopause doctors have also linked eating healthy to fewer menopause symptoms, a reason you should be careful with what you put in your mouth.
The first step to managing symptoms of menopause is watching your diet, especially choosing the best foods for better health. Eating healthy thus goes a long way in improving mood, concentration, energy levels, and weight management and promoting sleep and stress management. Some of these benefits may be hard to come by, especially if you never really watch your eating habits. While you might know this already, menopause symptoms vary from one person to the other. Although your experience might be unique, having a hormone-balancing diet plan can help improve most of these symptoms. Here are a few tips on the best diet principles to consider during menopause.
1. Maintain Healthy Blood Sugar Levels
Hormonal imbalance is one of the worst symptoms of menopause. Keeping your blood sugar levels in check is one of the best ways to manage this. This, however, entails eating whole foods and foods that release energy slowly. Vegetables, lean meats, and whole grains (brown bread, rice, oats, etc.) are some of the best foods for balancing blood sugar levels. You can also consider adding seeds, nuts, peas, beans, chickpeas, and lentils to your diet plan to boost your dietary fiber intake.
2. Have Plenty of Fresh Fruits and Vegetables
Fruits and veggies are excellent sources of full-spectrum vitamins, minerals, fiber, and antioxidants, essential nutrients for good health. Experts recommend having at least three fruits and five vegetables daily for the best results. You might however want to limit or avoid fruits with high sugar content.
3. Eat More Cabbages, Broccoli, Cauliflower, And Brussels Sprouts
These veggies have a low-calorie count, making it easier to manage your weight. In addition, broccoli and cauliflower contain compounds that help boost liver function and detoxification.
4. Only Buy Organic
Organic foods are the best. They are grown on nutrient-rich soil, reducing the need for chemicals and antibiotics. This also means your liver won’t have a tough time processing chemicals.
5. Consider Plant Estrogen-Rich Foods
Most people will record reduced estrogen levels during menopause. Having foods rich in plant estrogen, e.g., lentils, beans, chickpeas, and soy, helps boost your estrogen levels back up. You however need to limit soy intake to just a few grams daily. Soy is a rich source of estrogen, hence should be taken in moderation. High estrogen levels may inhibit the absorption of some crucial minerals.
6. Don’t Reuse Plastic Bottles
Plastic bottles and cling film used to wrap fatty foods may contain synthetic estrogen, hence should be avoided.
7. Increase Your Intake of Essential Oils
Foods rich in essential oils, such as un-roasted and unsalted seeds and nuts, as well as cold-pressed oils (olive and fish oils), are good for you.
8. Limit Intake of Saturated Fats
Red meat, dairy products, processed snacks, and meals are unbelievably high in saturated fats. These fats make it hard for the body to absorb and utilise good oils and fats, hence should be avoided.
9. Drink Plenty of Water
Drinking lots of water will help flush out harsh compounds from the body. It also helps keep you hydrated and your hormones in check. You could also try lemon/ginger tea and other herbal teas to supplement your water intake.
10. Limit Caffeine and Alcohol Intake
Caffeine and alcohol can worsen most symptoms of menopause. Limit or avoid alcohol and caffeine altogether to avoid hot flashes and other nasty symptoms.
11. Avoid Processed Sugars
Processed sugars are known to interfere with hormone balance and trigger weight gain. Experts also recommend reducing sugar intake for even better results.