Diet For Menopause Woman – A hot mouth, irritability, weight gain and mood swings – together they make menopause a dreaded stage in a woman’s life. You’ve probably heard a lot of negative about the “change.” Counter those messages with this primer on things that can make this transition easier, especially dieting for menopause and making lifestyle changes.
Menopause is a normal part of a woman’s aging process. Menopause, or perimenopause, usually begins four years before the last menstrual period. Perimenopause is characterized by irregular periods, mood swings and hot flashes. Menopause is when a woman has not had a period for 12 months. The median age at menopause is 51.4 years. Perimenopause Menopause results from a complete or near-complete reduction of ovarian follicles, followed by a state of low estrogen levels and high follicle-stimulating hormone levels.
Diet For Menopause Woman
These hormonal changes cause these subtle and not-so-subtle symptoms of menopause, according to the National Institute on Aging:
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Fortunately, not all women will have all the symptoms. Making dietary changes, reducing stress, exercising, and getting enough sleep can help alleviate these issues.
The Mediterranean diet, popular in Greece and Italy, is a diet rich in vegetables, fruits, fish and olive oil. The Mediterranean diet includes the consumption of rare red meat, which helps reduce saturated fat. Plant proteins (such as walnuts) increase antioxidants.
Harvard T.H. Chan School of Public Health reports that the Mediterranean diet is excellent for heart health, blood pressure, brain health and weight loss. And coincidentally, it can also reduce menopausal symptoms.
Trista Best, RD, a registered dietitian with Balance One Supplements, says, “The traditional Mediterranean diet eliminates processed foods like refined carbohydrates and includes healthy fats.” Both properties are excellent for women going through menopause as it is naturally anti-inflammatory. and packed with beneficial nutrients.”
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If you find that you can’t get enough of these nutrients through a healthy diet alone, “a calcium and magnesium supplement can also be helpful during this time,” says Best.
“Diet can affect a woman’s menopausal symptoms in both positive and negative ways,” says Best. By eliminating or reducing these things, you can improve your feeling.
When estrogen levels drop in middle age, many women may gain weight despite their daily habits not changing. During menopause, “you have to be more careful about what you eat and drink,” says Dr. Mandal.
“If you don’t take care of yourself, if you don’t eat well, if you don’t sleep well, if you are stressed, your cortisol levels will be higher and your menopausal symptoms, including weight gain, may be worse,” says Dr. Mandal . Prioritizing a healthy lifestyle can eliminate some of the negative aspects of your menopause experience. It is confirmed 12 months after your last period. However, the transition and symptoms associated with menopause can persist for several years (
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Although menopause comes with many uncomfortable symptoms and increases the risk of certain diseases, your diet can help reduce symptoms and ease the transition.
During the transition to menopause and beyond, the hormone estrogen begins to decrease, disrupting the normal cyclical pattern of estrogen and progesterone (
Decreased estrogen levels negatively affect your metabolism, which can lead to weight gain. These changes can affect your cholesterol levels and the way your body digests carbohydrates (
Summary Menopause is a natural transition in a woman’s life when her menstrual cycle comes to an end. Changes in hormones can cause symptoms such as hot flashes and poor sleep and can affect metabolism and bone density.
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There is some evidence that certain foods may help relieve some menopausal symptoms, such as hot flashes, poor sleep, and low bone density.
Dairy products, such as milk, yogurt and cheese, contain calcium, phosphorus, potassium, magnesium and vitamins D and K, all of which are essential for bone health (6,
In a study of nearly 750 postmenopausal women, those who ate more dairy and animal protein had significantly higher bone density than those who ate less (
Dairy can also help you sleep better. A review study found that foods high in the amino acid glycine — found in milk and cheese, for example — promote deeper sleep in menopausal women.
Menopause Diet Plan: Menu Plan For Menopausal Women
In addition, there is some evidence that dairy consumption is associated with a reduced risk of premature menopause, which occurs before age 45.
In one study, women with the highest intakes of vitamin D and calcium — which cheese and fortified milk are rich in — had a 17% lower risk of early menopause (
A review study of 483 menopausal women concluded that omega-3 supplementation reduced the frequency and severity of night sweats (
However, in another review of 8 studies on omega-3 and menopausal symptoms, only a few studies support the fatty acid’s beneficial effect on hot flashes. Therefore, the results were inconclusive (
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Foods higher in omega-3 fatty acids include oily fish, such as mackerel, salmon, and anchovies, and seeds such as flaxseed, chia seed, and hemp seed (
Whole grains are rich in nutrients, including fiber and B vitamins, such as thiamine, niacin, riboflavin and pantothenic acid (
A diet high in whole grains has been linked to a reduced risk of heart disease, cancer and premature death (
In one review, researchers found that people who ate three or more servings of whole grains each day had a 20–30% lower risk of developing heart disease and diabetes, compared to those who ate mostly refined carbs (
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A study of more than 11,000 postmenopausal women noted that eating 4.7 grams of whole-grain fiber per 2,000 calories per day reduced the risk of premature death by 17%, compared to eating just 1.3 grams of whole-grain fiber per 2,000 calories. (
Whole-grain foods include brown rice, whole-wheat bread, barley, quinoa, Khorasan wheat (kamut®), and rye. Look for “whole grain” listed as the first ingredient on the label when evaluating which packaged foods contain mostly whole grains.
Fruits and vegetables are packed with vitamins and minerals, fiber and antioxidants. For this reason, the U.S. Dietary Guidelines recommend filling half your plate with fruits and vegetables (
In a one-year intervention study of more than 17,000 menopausal women, those who ate more vegetables, fruits, fiber and soy experienced a 19% reduction in hot flashes compared to the control group. The reduction was attributed to a healthier diet and weight loss (
Perimenopause Diet And Exercise For Happiness And Health
Cruciferous vegetables can be especially helpful for menopausal women. In one study, eating broccoli lowered levels of a type of estrogen linked to breast cancer, while increasing levels of a type of estrogen that protects against breast cancer (
Blackberries may also be helpful for women going through menopause. In an eight-week study of 60 menopausal women, 25 grams per day of freeze-dried strawberry powder lowered blood pressure compared to a control group. However, more research is needed (
In another eight-week study of 91 middle-aged women, those who took 200 mg of grape seed extract supplements daily experienced fewer hot flashes, better sleep, and less depression, compared to a control group.
While there has been some controversy over including these in the diet, more recent research suggests they may be beneficial to health, especially for women going through menopause (
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Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, prunes, green and black teas, and many more (
In a review of 21 studies on soy, postmenopausal women who took soy isoflavone supplements for at least four weeks had 14% higher levels of estradiol (estrogen) compared to those who took a placebo. However, the results were not significant (
In another review of 15 studies lasting 3 to 12 months, phytoestrogens including soy, isoflavone supplements and red clover found a lower incidence of hot flashes compared to the control group, with no serious side effects.
For this reason, women going through menopause should eat more protein. The guidelines recommend that women over age 50 eat 0.45-0.55 grams of protein per pound (1-1.2 grams per kg) of body weight each day — or 20-25 grams of quality protein per meal (
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In the United States, the recommended dietary allowance (RDI) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight for all adults over the age of 18, which is the minimum required for health.
In a one-year study of 131 postmenopausal women, those who took 5 grams of collagen peptides daily had significantly better bone mineral density compared to those who took a placebo powder.
In a large study of adults over 50, eating dairy protein was associated with an 8% lower risk of hip fractures, while eating plant-based protein was linked to a 12% reduction (
Foods with a high protein content are eggs, meat, fish, legumes and dairy products. You can also add protein powder to smoothies or pastries.
Menopause Diet: Foods To Eat And Avoid To Feel Your Best
Summary Including dairy products, healthy fats, whole grains, fruits, vegetables, foods high in phytoestrogens, and high-quality protein sources in your diet may help alleviate some menopausal symptoms.
Avoiding certain foods can help reduce some of the symptoms associated with menopause, such as hot flashes, weight gain, and poor sleep.
High blood sugar, insulin resistance, and metabolic syndrome have been associated with a higher incidence
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