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Menopause is a huge transition in women’s life and it’s not always smooth. It brings about a list of physical, mental and emotional changes. A healthy diet can pave the way for an easier transition to menopause, as well as ease the potential complications during menopause. Here is a list of the 10 best foods to eat during menopause.
- Nuts
Nuts contain high levels of magnesium, a very helpful mineral for managing symptoms of menopause like anxiety, insomnia, mood swings, and depression. Nuts are a rich source of protein, omega-3 fats, calcium, and zinc, easing physical stress associated with menopause.
However, they’re high in calories so remember to have them in moderation.
- Berries
Berries establish a balance of hormones in women undergoing menopause and help pacify both physical and mental symptoms.
- Eggs
Women undergoing menopause often suffer from iron and Vitamin D deficiency and eggs being a good source of Vitamin D, iron and protein help during this phase. They also prevent weight gain common during menopause.
- Flaxseeds
Flaxseeds regulate estrogen levels in the body and thus help with symptoms like night sweats, hot flashes, and mood swings. They are also beneficial in preventing heart diseases in post-menopausal women.
- Soy and Soy Products
Soy contains phytoestrogens that reduce symptoms of menopause and improve bone health.
- Dairy Products
Calcium and Vitamin D are demanded by the body during this transitional phase. Dairy products, being a rich source of both calcium and Vitamin D help assist the body in retaining bone density and improving 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 beverages to manage menopausal symptoms.
- Cruciferous Vegetables
Cruciferous vegetables are a potent source of calcium which helps with bone density thereby preventing chances of osteoporosis among menopausal women. They also boost estrogen levels and thus ease the transition. Vegetables like cabbage, cauliflower, broccoli etc. are fibrous and can even take care of menopause-induced bloating.
- Fatty Fish
Omega-3 fatty acids, which are considered healthy for the heart, improve mood and brain function. They also keep blood pressure under check which helps control hot flashes. Fatty fish are also promising sources of vitamin D, a key nutrient that is good for both mood and bone health.
- Whole Grains
Women’s bodies go through a hormonal transition during their menopause and thus require extra nutrition. Whole grains are a powerhouse of nutrients like Vitamin B and fibre. Vitamin B is important for the nervous system and mood. It also helps ease digestion-related issues that menopause causes due to its fibre content.
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