Menopause is a natural biological process that marks the end of a woman’s reproductive years. It is typically defined as the absence of menstrual periods for 12 consecutive months.
It can be one of the most difficult phases of a woman’s life, characterized by menopausal symptoms such as weight gain, hot flashes, irritability, and mood swings. Although dreaded by most women, it is a normal aging process every woman will reach, usually from 45 to early 55s. North American Menopause Society stated that the average age of menopause is 51 years.
The National Institute on Aging has listed some changes that women in menopause may encounter. They include:
- Vaginal dryness
- Mood swings
- Hot flashes
- Night sweats
- Weight gain
- Sleep problems
- Decreased sex drive
- Memory problem
- Urinary incontinence
- Decreased muscle mass
- Poor bone health
- Heart palpitation.
While menopause is a natural process, it can be challenging for some women, and many are turning to diet and lifestyle changes to help manage their symptoms.
In this article, we will look at the healthiest food for menopause.
10 Healthiest Foods for Menopause
Eating a healthy diet is one of the most effective ways to manage menopausal symptoms. By choosing the right foods, women can help reduce the severity of their symptoms and improve their overall health. Some of the healthiest foods for menopause include:
1. Whole grains
Whole grains are one of the healthiest foods for menopause, rich in fiber, vitamin B, minerals, and nutrients. They regulate the cholesterol level, which helps to stabilize the heart rate during menopause.
Another healthiest food for menopause is nuts. Nuts are an excellent source of magnesium, a mineral that helps to control insomnia, mood swings, depression, and anxiety. Also, magnesium is effective for maintaining healthy bones.
Additionally, nuts contain omega-3 fats, calcium, protein, and zinc, which ease the symptoms of menopause.
Berries are sweet fruits rich in antioxidants, fiber, and disease-fighting nutrients that manage stress and improve brain health in menopausal women. The fiber content can help with the bloating issues commonly experienced by menopausal women.
Broccoli is another amazing healthy food for menopause that helps to boost estrogen levels in menopausal women.
Broccoli is rich in calcium, which helps to maintain bone density and reduces the risk of osteoporosis.
5. Leafy Green Vegetables
Dark green leafy greens such as kale, spinach, mustard greens, and methi are good for menopausal women. They contain calcium that helps to maintain strong bones, which prevents osteoporosis during menopause.
Also, leafy green vegetable is rich in antioxidants that reduce inflammation, which eases some symptoms.
Menopausal women often are deficient in vitamin D and iron. Eggs are an excellent source of iron, vitamin D, and protein that lowers cholesterol levels. Also, Eggs improve red blood formation and prevent weight gain, which is common in menopause.
7. Dairy products
Dairy products are one of the healthiest foods for menopause because they are rich in calcium, protein, and vitamin D.
Calcium helps to maintain bone density, and protein and vitamin D help to improve sleep quality.
Yogurt is rich in probiotics that enhance gut health and improve immunity, digestion, and skin.
A 2002 study has proven that 40 grams of flaxseeds are equal to the hormone therapy doctors prescribed during menopause, making flaxseeds an excellent food to be eaten regularly during menopause.
Also, flax seeds help to prevent heart diseases in post-menopausal women. Additionally, it regulates the estrogen level in the body and reduces symptoms such as hot flashes, night sweats, and mood swings.
9. Chicken peas
Chickpeas are one of the healthiest foods for menopause because they are high in fiber, protein, healthy fats, and phytoestrogens. These nutrients can help manage cholesterol, triglycerides, blood sugar, and blood pressure, as well as reduce hot flashes and other menopausal symptoms.
10. Olive oil
If you are experiencing menopausal symptoms, one of the best foods you can include in your diet are olives. Olives are rich in healthy fats, antioxidants, and phytoestrogens, which can help reduce inflammation, protect against chronic diseases, and manage menopausal symptoms
Other healthiest foods for menopause include:
- Black tea
- Dark fruits, such as plums
- Fish like tuna, salmon, and mackerel
- Legumes and soybeans
Nutrition plays a vital role in minimizing the impact of menopause in your everyday life. As menopausal women avoid spicy foods, processed food, refined carbohydrate, and alcohol, for they worsen the symptoms.
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