Easing Menopause with Nutrition

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salmon

Our last blog was about easing PMS symptoms. Many women would be thrilled to say goodbye to PMS as they start going through perimenopause and then menopause; however, they are then likely to become negatively impacted by any of the following menopause symptoms (many which are similar to PMS symptoms): night sweats, moodiness, vaginal dryness, loss of libido, weight-gain,  hair loss, headaches, and difficulty concentrating. The good news is that there are nutritional approaches to easing these symptoms! Here are my top-five recommendations.

Recommendation # 1: Load up On Vitamin-B Rich Foods and Omega-3 Rich Foods to Battle Moodiness

Not getting enough B vitamins or Omega-3s in your diet has been proven to contribute to anxiety, depression, and mood swings! Look to whole grains, beans, lentils, and lean meat for your B vitamins. Look to fish or flaxseed for your Omega-3s.

Recommendation # 2: Eat Fiber-Rich Foods

This will help you out doubly! By eating foods rich in fiber, you will stave off weight gain (by feeling fuller longer and reducing sugary cravings) and you will also help prevent mood swings (by balancing blood sugar). Some great fiber-rich foods include: flax, chia, fruits, vegetables, whole grains, and beans.

Recommendation # 3: Consume Plant-Based Foods with Isoflavones

Isoflavones, also known as phytoestrogens, are foods that naturally have estrogen in them; therefore, they will help balance out the estrogen that you are losing. Consider tofu, lentils, oats, flaxseed, or wheat germ.

Recommendation # 4: Limit Sugar, Caffeine, and Alcohol

All three are known to trigger the symptoms associated with menopause.

Recommendation # 5: Follow a Mediterranean-Style Diet

We wrote a blog earlier this year on the Mediterranean Diet. New research shows that a Mediterranean Diet can help prevent hot flashes by stabilizing estrogen levels, while a diet high in sugar and saturated fat can exacerbate hot flashes.

Eating healthy is the bottom line when it comes to managing menopausal symptoms. And don’t forget to exercise—that helps too!

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