Menopause is a natural transition in a woman’s life as her menstrual cycle comes to an end. The Menopause is the time when periods (menstrual cycle) stop. It usually happens between the ages of 45-55 and most women agree that menopause is no picnic – just as shifting hormones can lead to acne and mood swings during puberty similarly estrogen hormone during menopause can also cause wreak havoc as it starts to decline.
During menopause, women tend to gain fat while simultaneously losing muscle mass. An increase in the visceral fat and weight gain can make women susceptible to heart disease, hypertension and insulin resistance.
Eating a balanced diet that includes plenty of fruits, vegetables, whole grains can not only prevent weight gain, it may also help alleviate menopausal symptoms. Whether you are suffering from hot flashes, insomnia, irritability or any other combination of troubling symptoms, what you put in your mouth can make a big difference in how you experience symptoms.
There is research and evidence that there are a few food groups which should be included in the diet which help relieve some of the symptoms of menopause such as hot flashes, poor sleep and bone density. Following are the foods to eat during the phase of menopause:
1. Dairy products
The decline in estrogen levels during menopause can increase women’s risk of fractures. Dairy products, such as milk, yogurt, cheese, tofu, cottage cheese contain calcium, phosphorus, potassium, magnesium, vitamin D, and K – all of which are essential for bone health.
2. Healthy fats
Healthy fats such as omega 3 fatty acids may benefit women going through menopause. Research indicates that omega 3 supplements reduce the frequency of hot flashes and the severity of night sweats. Foods highest in omega 3 fatty acids include fatty fish, such as mackerel, salmon, anchovies, seeds like flax seeds, chia seeds, and hemp seeds.
3. Whole grains
Whole grains are high 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 reduced risk of heart disease, cancer and premature death. Whole grain foods include brown rice, whole wheat bread, barley, quinoa, rye, oats etc.
4. Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, fiber and antioxidants which are indicated to reduce menopausal symptoms.
5. Phytoestrogen containing foods
Phytoestrogens are compounds in foods that act as weak estrogen in your body. The most recent research suggests they may benefit health especially for women going through menopause. Foods that naturally contain phytoestrogen include soybeans, chickpeas, peanuts, flaxseeds, barley, grapes, berries, plums, green and black tea.
6. Quality protein
The decline in estrogen from menopause is linked to decreased muscle mass and bone strength. For this reason women going through menopause should eat more protein. Foods high in protein include eggs, meat, fish, legumes, pulses, beans, soy products and dairy products.
Foods to Avoid during the phase of menopause
Avoiding certain foods may help reduce some of the symptoms linked to menopause such as hot flashes, weight gain and poor sleep.
1. Added sugars and processed carbohydrates
High blood sugars, insulin resistance and metabolic syndrome have been linked to higher incidence of hot flashes in menopausal women. Processed foods and added sugars are known to raise blood sugars rapidly. The more processed a food is the more pronounced its effect on blood sugar may be.
2. Alcohol and caffeine
Research have shown that caffeine and alcohol can trigger hot flashes in women going through menopause. Another factor to consider is that caffeine and alcohol are known sleep disruptors and that many women going through menopause have trouble sleeping.
3. Spicy foods
Not surprisingly, spicy foods can make hot flashes worse. If you tend to feel hot or if you have high blood pressure consider avoiding spicy foods like hot peppers, jalapenos and cayenne.
4. Fatty foods
Except for fatty fish and nut, try to keep your intake of fat laden foods to minimum. Steer clear of fast foods, fried foods and processed cookies, cakes and snacks.
Core principles for eating during menopause
1. Eat according to your body clock
Our bodies are ruled by natural body rhythms that affect health and when you eat matters. We suggest eating more of your calories at breakfast and lunch when the body is better at using them.
2. Cut carbohydrates and add more protein
Research suggests that many menopausal women do not consume the protein that they need so it is very much essential to include protein in diet. Eliminate on simple carbohydrates like bakery products, sugar, biscuits, honey, processed foods and include healthy complex carbohydrates like fruits, and whole grains.
3. Control on your calories
As our metabolism slows with age, we need to think about how to balance calories in the long run. If you want to lose weight , you will need to create a calorie deficit. However, that does not mean you have to count every calorie.
4. Focus on Physical Activity
Regular, nearly daily physical activity helps you maintain muscle and bone reduces type 2 diabetes and cancer risk, lowers stress and so much more. The best combination of aerobics and strength training is highly recommended.
