Though the symptoms of menopause are a natural phenomenon which cannot be avoided, there are many things a woman can do in order to attain relief from menopause and help the body cope with the discomforts in a smooth manner. Diet control can play a great role in reducing most of the symptoms associated with menopause like night sweats, hot flashes, weight gain etc.
Diet Tips For Women Above 50 Going Through Menopause
Though until now women could eat anything they prefer without much ado and thinking about the implications it may have on their health and body, after menopause, this is not the case.
Many vital nutrients and minerals are much more essential at this phase of your life and certain diet habits can also aggravate symptoms like night sweats and hot flashes. Women must aim at a well balanced diet where all the right nutrients are available for the body and the symptoms kept under control.
It is also important to reduce the intake of junk food as much as possible. Use of refined sugar, processed food, refined flour, saturated and trans fat etc. can cause a lot of health issues once you reach menopause. Three core meals must be included in a day. Small snacks can be incorporated in between these meals to keep your cravings under control as well as to maintain your weight.
It is important to stick to organically grown food as much as possible. Fresh fruits and vegetables must be part of your every day diet. Lean protein like turkey, chicken, fish etc. will help you attain your protein requirements. Foods that can aggravate symptoms like hot flashes, insomnia and night sweats must be avoided at any cost. These are spicy foods, colas, alcohol, processed food etc.
During menopause, women find a sudden decline of the sex hormones estrogen and progesterone. This is the main reason why all the disturbing symptoms crop up. Diet can help in removing the estrogen imbalance in the body.
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Many plant sources of phytoestrogens help in removing the estrogen deficiency in the body by acting as natural estrogen. These are soy products, carrots, beans, apples, potatoes, flax seeds etc. which reduces the estrogen deficiency in the body.
Progesterone reduction in the body can lead to insomnia and other difficulties. Wild yam is a natural source of progesterone and can be used for treating progesterone deficiency in the body. Extract of wild yam is available as creams and supplements or wild yam can be included in the diet as well to combat the deficiency.
By increasing the consumption of whole grains, problems like mood swings can be considerably reduced as whole grains stimulate the production of serotonin, the feel good hormone that helps in reducing mood swings.
Increasing the intake of unsaturated fats like canola oil, fish oil and olive oil too helps in controlling weight gain during menopause. Fish oil is a rich source of mega 3 fatty acids which can also be taken as supplements to reduce hearth problems.
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