Top Menopause-Friendly Foods to Naturally Balance Your Hormones

Most Common Menopausal Symptoms

Every woman experiences different symptoms of menopause. Some of the Physical Symptoms are:

• Vaginal Dryness
• Hot Flashes
• Trouble sleeping
• Sexual Problems
• Dizziness
• Mood swings
• Fatigue
• Night Sweats
• Heavy periods
• Insomnia
• Osteoporosis
• Weight Gain

Menopause affects a woman mentally, too. Symptoms include:

• Anxiety
• Depression
• Memory Loss
• Reduced Concentration

What is the Role of Balanced Diet in Easing Menopausal Symptoms?

Eating a well-balanced diet always makes a remarkable difference. It becomes even more significant during menopause. 

Some foods that you must eat during menopause and their impact are given below.

1) Calcium-rich Food

Bone loss becomes more widespread during menopause and can even lead to ‘osteoporosis.’ It is necessary to eat calcium-rich food for bone health.

Some calcium-rich foods include:

Skim Milk, Cow's Milk, Soy Milk, Low-fat Cheese and Yogurt.

Pro-tip: You should consume 1200 mg - 1500 mg calcium daily to keep it at an optimum level.

2) Go Green

Green leafy vegetables like spinach and turnips are excellent sources of calcium, and they help in bone health and in managing weight.

A few examples are:

Broccoli, Cauliflower, Asparagus and Kale.

3) Power-Packed Protein

Instead of processed protein, you must eat lean protein to ensure bone health and manage weight.

Protein is found in Grilled chicken, tofu, tuna, turkey and beans.

Pro-tip: Be mindful of cholesterol levels, so eat red meat occasionally.

4) Soy Products 

They contain phytoestrogens, a chemical similar to estrogens, which help combat hot flashes and night sweats during menopause.

Soy products include Soy milk, soybeans, soy flour and tofu.

5) Fruits and Vegetables

As they are rich in antioxidants and have high fibre content,include lots of fruits and vegetables in your diet.

Dietary Remedies and Nutrition Tips for Menopause Symptoms : Eat Right, Feel Right

Menopause is a dreadful time for women. You can make it easy to handle with the kind of diet you choose. 

Foods that you can eat to ease the following symptoms:

1) Hot Flushes —Avoid caffeine, alcohol and spicy food as it triggers hot flushes at night.

2) Tiredness—Avoid sugary diets as they tend to increase the glucose level, followed by a sudden dip, leaving you drained out.

3) Weight Gain—Reduce sugar and opt for wholemeal pasta, rice and bread. These foods are rich in carbohydrates and increase blood sugar, keeping you full for a long time.

4) Dry Skin—Eat nuts and seeds like pumpkin almonds as their oil keeps the skin daily.

5) Depression and Irritability—Include a lot of protein in your diet, such as cottage cheese, oats, and legumes. Eat meals at the proper time to keep blood sugar intact.

6) Bone Health—If you are going through menopause, you should include calcium, magnesium, vitamin D and K to maintain bone health. 

Pro-tip: To maintain the calcium levels, cut down on caffeine, sodium and protein from animal products.

However, you should avoid spicy food like hot salsa, hot jalapeno, Caffeine and alcohol, Carbs and starchy foods like pasta, potatoes and white bread and all packaged and ready-to-eat foods as they all trigger the menopausal symptoms.

Let's Get That Meal Planning Right!

Menopause is an ideal time to begin gradual changes to help ensure the best health possible while entering this new phase of life.

1. Make Time to Eat Regular Meals — Always eat your meals on time, as this helps regulate blood sugar levels and keeps irritation in control.

2. Choose Fibre for Extraordinary Digestive Health — You must include fibre-rich food, as it aids digestion and prevents constipation.

3. Boost Calcium —You must eat calcium-rich foods for bone health, as weakening bones is a prevalent issue most women face.

4. Opt for omega -3s — Lifts the mood by controlling irritability and sadness.

5. Stay Hydrated — Hydration is the most essential part to combat symptoms like night sweats and hot flashes.

5. Eat Lots of Fruits and Vegetables Daily — It helps reduce inflammation.

6. Check on Cholesterol — Monitor your cholesterol level, as increased cholesterol leads to many chronic diseases.

Wrap-Up

Menopause comes with unpleasant symptoms, but you can make your transition smooth by choosing the best foods for menopause. While nutrition isn't a complete remedy, it serves as a valuable starting point to identify triggers and control symptoms. Additionally, the right foods can weaken the long-term risks of reduced estrogen levels, such as cardiovascular disease and osteoporosis.