Are you tired of dealing with unpleasant menopause symptoms? These healthy foods will help you ease them!
Your hormone levels start to drop during the menopausal transition and beyond, which throws off your regular progesterone and estrogen cycles. Your metabolism may be significantly affected by declining estrogen levels, which might result in weight gain. The women’s terrible nightmare!
A lot of women go through this transition time with symptoms including hot flashes and insomnia. Hormonal fluctuations also result in a reduction in bone density, which may raise your risk of fractures, according to a study.
While there is no possible way to “escape” this life phase, you can choose to make some dietary changes and include some healthy foods that will help you get through menopause much more easily.
1. Garlic
If you enjoy adding garlic to your dishes, you will be happy to know that it’s among the best and most healthy foods that help you soothe menopause symptoms.
Besides being a very potent spice for almost any kind of food, due to its potent antioxidant properties, garlic has been shown to lower inflammation, raise cholesterol, and even fight cancer.
It’s a powerful natural estrogen booster because it’s also an excellent source of phytoestrogens. Use it for soups, pasta, stews, and meat pies, or bake it whole near your steak or potatoes for more flavor!
2. Whole grains
The second food on the list that can help you soothe your menopause symptoms is whole grains. They include an abundance of minerals, especially fiber and B vitamins like pantothenic acid, thiamine, niacin, and riboflavin. A diet rich in whole grains has been associated with a lower risk of cancer, heart disease, and dying young.
Additionally, several studies have shown that women who are at menopause and consume more whole grains, veggies, and unprocessed foods often experience fewer menopausal symptoms than those who consume fewer of such items.
When determining whether packaged goods include mostly whole grains, look for “whole grain” stated as the first ingredient on the label. Try to stay away from those that contain sugar as much as possible.
3. Beans (all sort)
We all know that beans are famous for being a huge source of fiber and protein but also full of phytoestrogens. They are common ingredients in many cuisines around the world and may be found in a broad range of meals, from flavorful curries to nourishing soups. After all, what’s not to like about beans?
Since they’re super versatile, you can include them in veggie burgers, as sides for your steaks, or mashed with veggies. Green beans, for example, include fiber, which helps to maintain a healthy and efficient digestive tract but also helps soothe menopause symptoms.
On the other hand, chickpeas and black beans are high in dietary fiber that, when consumed in moderation, can help control blood sugar levels and potentially reduce the risk of type 2 diabetes.
4. Yogurt
Vitamins D and K, calcium, phosphorus, potassium, magnesium, and other nutrients are found in dairy products like milk, yogurt, and cheese. These nutrients are crucial for healthy bones. Yogurt is among the healthiest foods for easing menopausal symptoms out of all of them.
Yogurt is one of the best probiotic products that is high in calcium and protein to support healthy bones. Yogurt not only promotes intestinal health but also helps you fall asleep quickly and maintain a better sleep routine.
5. Nuts and seeds
Consuming nuts and seeds in your salads or raw as a tasty snack is an easy way to get rid of menopausal symptoms. Nuts, or seeds like sesame or pumpkin, are also recommended by doctors because they are excellent providers of phytoestrogens.
Thus, you’ll receive a good quantity of minerals along with an increase in estrogen. A full package for your health, woo-hoo! If you don’t feel like munching on nuts like a tiny squirrel, incorporate them into oatmeal, smoothies, or stir-fry dishes.
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6. Fatty fish
If you want to ease your menopause symptoms, make sure to eat at least 8 ounces of fish per week. Besides that, there are plenty of other benefits to eating fatty fish, and some of them include maintaining a healthy body weight, taking in the full amount of recommended protein, and having fewer severe hot flashes.
Women who have gone through menopause and have higher amounts of omega-3 fatty acids are generally in better health. Some of the best examples of fatty fish are salmon, tuna, sardines, and mackerel. Choose your favorite and roll with it by including it in your diet at least twice a week.
7. Fruits and veggies
Among all these healthy foods, it’s impossible not to include fruits and vegetables. Carrots, cabbage, apples, pears, and peaches are just some of the best vegetables and fruits that are abundant in phytoestrogens. By including these items in your regular diet, you can naturally raise your estrogen levels.
Given that they can help reduce blood pressure and relieve menopausal symptoms, dark berries may be particularly beneficial for women going through menopause.
Use them as a topping for salads, sandwiches, and casseroles; blend them into smoothies or drinks. Of course, you can also just eat them by themselves as a delicious on-the-go snack. Yummy!
8. Soy
High-quality plant-based sources of protein are soy-based foods, such as tofu, edamame, and unsweetened soymilk, which are derived from soybeans. Phytoestrogens, or plant estrogens, are what give soy meals significance for people experiencing menopausal symptoms.
It might be new to you, but the regular consumption of soy-based meals can help women get rid of their hot flashes and night sweats.
9. Quinoa
As we mentioned before, whole grains are a great source of fiber and vitamins, making it great for everybody to include them in their diet, especially for women in menopause.
Compared to most traditional grains, quinoa is one of those healthy foods richer in nutrients. Quinoa’s fiber and protein content might increase feelings of fullness. Quinoa goes well with turkey, chicken breast, or any kind of veggie.
Bottom line
Menopause is a challenging phase for most women, and finding the right diet can be a daunting task. Although there is no one-size-fits-all solution, it’s essential to try different foods and find what works best for you.
Some foods, particularly those included in a Mediterranean diet like soy and almonds, may help reduce menopause symptoms and lower your chance of developing chronic diseases.
What are other healthy foods do you know that are good for easing menopause symptoms? Tell me in the comments.
You may also be interested in reading Seniors Only: 11 Simple Ways to Lose Weight in No Time.
