Proper nutrition during menopause will keep you in shape and treat the unpleasant symptoms of this difficult period. Eating healthy during menopause will also reduce the risk of cardiovascular problems and osteoporosis, which is why we’re going to walk you through a nice menopause food guide in this article.
Menopause is a climacteric stage of a woman’s life which usually occurs between the age of 40 and 50. At this time, the production of female sex hormones is significantly reduced and stops, which manifests through menstrual changes until the periods stop just like the reproductive capacity. The symptoms during this stage of a woman’s life are mental and physical and usually occur due to lack of estrogen. The main symptoms of menopause are night sweats, weight gain, irritability, hot flashes, vaginal dryness and anxiety. Furthermore, menopause also brings increase in fat mass and loss of muscle.
The risk of cardiovascular problems during menopause is highly increased due to the hormonal imbalance. The risk of osteoporosis is also up as is the risk of bone fractures. This is why it’s important to eat healthy and replenish the lost nutrients during this hard time in order to go through the process easier.
Here are the foods your body need during menopause:
Milk and other dairy products will provide your body with calcium, a mineral which will improve your bone density and strengthen them. Low calcium intake is associated with bone and muscle loss during menopause, which is why the mineral is so important. Unless you’re lactose intolerant, you should consume, milk, yogurt and cheese a few times a week. You can also eat some ice-cream and include kefir in your diet as well.
Saltwater fish and cod liver oil
Saltwater fish and cod liver oil are rich in vitamin D and other important nutrients which can improve calcium absorption and improve the health of your bones. This type of fish can neutralize free radicals in your body as well and is rich in omega-3 fatty acids which can keep your cardiovascular system in check.
Nuts are great for a woman’s health both before and after menopause. Nuts are rich in vitamin D, essential fatty acids, calcium and other nutrients which can restore the balance of your hormones and help you get through menopause easier. Consuming nuts regularly will improve your muscle and bone health and reduce the risk of obesity and other diseases.
Consuming legumes during menopause is a must. Beans, carob, peas, soy, chickpeas and lentils are all rich in vitamin D, phosphorus and other vitamins and minerals that will strengthen your bones and fix the hormonal imbalance.
Green leafy vegetables
Green leafy vegetables offer an abundance of iron, phosphorus, calcium and other minerals that the body loses during menopause. These vegetables are also a rich source of protein which will help buildup muscle and assist the body in burning fat. Furthermore, green leafy vegetables such as spinach, broccoli, cabbage, lettuce and celery are rich in vitamin K which can help with the osteocalcin absorption, a key nutrient for the health of your bones.
Fortified cereal contains vitamin D and calcium which are highly important during menopause. Cereal is one of the best breakfast choices due to the presence of fiber which can boost your metabolism and digestion and keep your heart health in check. Furthermore, experts say that consuming fortified cereal during menopause will reduce symptoms such as weight gain, excessive sweating and hot flashes as well.
Article and image source: https://naturalcarebox.com