Menopause is a natural phenomenon and transition phase in a woman’s life cycle where the period’s cycle comes to a halt. This phase of life is one of the attributes universal to all women between the ages of 45-55. Menopause signals the complete end of menstrual cycles and thus fertility in women, due to changes in reproductive hormone levels.
This term is obtained from the Greek words “Menos” meaning month and “Pausis” meaning cessation. It’s confirmed 12 months after the last period, but the transition and symptoms related to menopause can last for many years. As menopause is associated with various discomfort and symptoms, it can elevate your risk of certain diseases. However, a wholesome and balanced diet holds a vital role in this phase which may help ease symptoms and the transition.
Take this two-minute read to know what changes impact diet and how you can stay healthy during menopause.
What Changes Occur During Menopause?
During the transition to menopause, your body can change in several ways, the estrogen hormone levels fall, and periods may become irregular or heavy disrupting normal cyclical patterns of estrogen and progesterone. This imbalance in the hormone levels may negatively impact metabolism, thus possibly resulting in gaining weight. Also, you may observe other physical changes such as high blood pressure, changes in cholesterol profiles and the way the gastrointestinal system digests carbs. Many women experience hot flashes, night sweats, irritability, lack of focus, headaches and joint pains. In addition, hormone imbalance leads to reduced bone density which increases the risk of fractures and osteoporosis. Well, modifying your dietary pattern can help alleviate menopause symptoms and sustain a healthy lifestyle.
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Best Foods To Help With Menopausal Symptoms
The dietary choice is regarded as one of the potential factors that may affect your menopausal symptoms. Nevertheless, several studies have shown that adding certain foods may help ease symptoms like hot flashes, sleep issues and low bone density and confer therapeutic merits for managing this stage of life.
Also Read: Ayurveda For Menopause: Healing Herbs To Help Manage Hormones And Ageing
Best Foods To Add
Whole Grains
Whole grains are bestowed with an impressive source of nutrients including dietary fibre, and B vitamins like thiamine, niacin, riboflavin and pantothenic acid. A diet high in complex carbs has been associated with lowered risk of cardiovascular disease, cancer, and premature death. Some of the whole grain foods that should be part of a healthy meal plan include whole wheat bread, barley, quinoa, millet, and rye.
Good Quality Protein
A drop in estrogen during menopause is associated with decreased muscle mass and bone strength. Thus, women going through the menopause stage should add ample reserves of good quality protein foods. Guidelines suggest that women over 50 years should add 20-25 grams of high-quality protein per meal. And the recommended macronutrient range for protein is 10- 35% of total daily calories. Collagen is the most abundant form of protein in the human body. Additionally taking collagen supplements had remarkably better bone mineral density.
Milk Products
The drop in estrogen levels during menopause can up a woman’s risk of fractures. Adding dairy products like milk, yogurt, and cheese loaded with calcium, phosphorus, potassium, magnesium and vitamins D and K all of which are bone-friendly nutrients vital to maintaining bone health. Dairy products also promote sleep as they are high in amino acids glycine that induce a night of sound sleep in menopausal women.
Choose Healthy Fats
Omega-3 fatty acids are healthy sources of fats that may benefit women going through the menopause stage. A study found that women who had omega-3 supplements reduced the frequency of hot flashes and intensity of night sweats. Incorporating sufficient amounts of omega-3-rich foods like fatty fish like mackerel, salmon and anchovies and seeds such as flaxseeds, chia seeds, and hemp seeds reduces inflammation and eases menopausal symptoms.
Fruits and Vegetables
Fresh fruits and veggies are a storehouse of essential vitamins, minerals, antioxidants, and fibre. Dietary guidelines recommend filling half your plate with vegetables and fruits. Even evidence reveals that menopausal women who eat more fruits and vegetables had a 19% reduction in hot flashes, which was credited to a healthier diet and weight loss.
Cruciferous veggies are more beneficial for postmenopausal women. A study found that eating broccoli reduced levels of a type of estrogen associated with breast cancer. In addition, berries and grapefruit are also valuable in easing the symptoms of menopause.
Phytoestrogens
Phytoestrogens are compounds present in foods that act as weak estrogens in the human system. Recent studies have shown that they may benefit the health of menopausal women. Soybeans, chickpeas, peanuts flaxseeds, barley, grapes, plums, and green and black tea are some of the food sources packed with phytoestrogens naturally. Even studies have disclosed that women who added phytoestrogens like soy isoflavone supplements had lowered incidence of hot flashes and better sleep patterns.
Foods To Avoid
Restricting certain foods may also lower the some of symptoms associated with menopause like hot flashes, weight gain and poor sleep schedule.
Simple Sugars and Processed Carbs
Uncontrolled blood sugar, insulin resistance and metabolic syndrome all of these conditions are linked to a higher incidence of hot flashes in menopausal women. Processed foods and simple sugars are known to spike blood sugar levels. Thus, refraining your intake of some of these foods like white bread, biscuits, cakes, pastries and baked goods may alleviate symptoms of menopause.
Alcohol and Caffeine
Several pieces of evidence have found that caffeine and alcohol intake can trigger hot flashes in menopausal women. Hence eliminating caffeine and alcohol improves sleep schedule and mitigates symptoms of menopause.
Salty Foods
A high intake of salt has been associated with lower bone density in postmenopausal women. In addition, in post-menopause, a drop in estrogen levels increases the risk of developing hypertension, thus reducing sodium intake may help lower the risk. Also, postmenopausal women who followed a low salt diet had improved mood and reduced stress and anxiety.
Conclusion
Menopause is related to alteration in metabolism, lower bone density and increased risk of cardiovascular disease. Well-balanced and wholesome foods rich in fruits, vegetables, complex carbs, good quality protein and dairy products may ease menopause symptoms. Also restricting added sugars, processed carbs, alcohol, caffeine and salty foods may also help. Making these simple modifications in your diet may make this vital transition phase in your life easier and healthier.
