Menopause is the end of menstruation cycle or fertilization, which occurs commonly among women from mid 3os to 50s. Though this process is natural biological phenomenon, it causes psychological, and physical problems. Here are a list of simple menopause food diet to follow to ease out its conditions.
Symptoms Of Menopause
- Irregular periods – can be heavier or lighter at times
- Increased stomach fat and weight gain
- Breast changes
- Dry skin
- Frequently going to bathroom
- Mood swings
- Anxiety or Depression symptoms
- Hot flashes
- Night sweats and Insomnia
- Vaginal dryness
- Excess hair fall
Causes Of Menopause
Menopause is causes due the imbalance in hormones like estrogen, testosterone, follicle-stimulating hormone (FSH), progesterone, gonadotropin-releasing hormone (GnRH), and luteinizing hormone (LH).
Menopause Food Diet
Foods To Eat During Menopause
1. Carbohydrate rich foods
To even hormone fluctuations, brain produces a powerful nerve chemical called serotonin. People with higher levels of serotonin tend to be less prone to depression. Carbohydrate rich snacks produce serotonin, which helps to boost mood and controls mood fluctuations.
2. Vitamin B and Protein rich foods
Vitamin B not only provides energy, but also regulates mood swings. Protein also helps to regulate blood sugar levels. So, it is highly recommended to include vitamin B, and protein rich foods.
3. Calcium rich foods
During menopause, women are easily prone to osteoporosis ( a condition of fragile bone with an increased susceptibility to fracture). Calcium rich foods like dark leafy greens, broccoli, almonds, sesame seeds helps to restore calcium allotment to bones. It is recommended to include 1200 to 1500 mg per day.
4. Vitamin D rich foods
Women undergoing menopause must include vitamin D rich food. Vitamin D helps better absorption of calcium for better bone health. Some of the vitamin D rich foods like almond milk, and coconut milk.
5. Fiber rich foods
Heart problems are one of the common consequence of menopause. So, it is essential to include fiber-rich foods in your everyday diet to control keep cholesterol, sugar, and heart problem.
6. Load up on omega-3
Omega-3 fatty acids present in fishes like salmon helps to combat the mood swings women experience during menopause. It is also useful in providing energy, and essential fats to body. This omega-3 fatty acids helps to reduce risk of heart problems.
7. Eat More Fruits and Vegetables
Fruits and vegetables are low in calories and loaded with anti-oxidants, nutrients. This helps to decrease risk of heart problems, cholesterol, sugar, and obesity.
8. Iron rich foods
Some of the iron rich foods such as leafy green vegetables, eggs, and meat. Due to excess menstruation during menopause, menopausal , it can cause anemia. So, it is essential to include iron rich foods in diet.
9. More dairy products
Dairy products such as milk, cheese, and yogurts is easily digestible, and maintains healthy bacteria to aid digestion. Besides, they are also great sources of calcium.
Foods To Avoid During Menopause
1. Fat rich foods
Fat rich foods aggregates weight gain, and causes other health problems such as obesity, heart problems, cholesterol. So, it is generally suggested to include less than 20 percent of fat in daily diet.
2. Cut off sugar
Sugar is probably the number 1 food to avoid during menopause. It can cause weight gain, mood fluctuations, and digestive problems. It is advisable to include less than 10 mg of sugar in your diet.
3. Spicy foods
Spicy food can cause hot flashes, and mood fluctuations. It causes to increase body temperature to increase, which causes excessive sweating too. So, it is best to include less spicy food in your diet.
Since menopause causes hot flashes and insomnia in women, coffee can make you both moody and tired. It can interfere with your sleeping patterns, especially if you include it after 12 noon.
People with regular habit of drinking alcohol can make the symptoms of menopause still worse. It is advisable to include less than moderate amount of alcohol in diet.