Menopause health how can diet help relieve symptoms?
A woman entering menopause often experiences unpleasant and often annoying symptoms, such as hot flashes, mood changes, insomnia and weight problems. However, a proper diet can play a key role in alleviating these symptoms and maintaining health during menopause.
Effects of hormones on the body during menopause
With the onset of menopause, a woman's body undergoes major hormonal changes. The production of estrogen and progesterone, which previously regulated menstrual cycles, gradually decreases. It was these hormones that helped maintain a healthy body weight, regulate body temperature and control emotional balance.
However, the decline in estrogen and progesterone levels can lead to a variety of unpleasant symptoms that make daily functioning difficult for many women. Particularly troublesome are hot flashes, which can occur both at night and during the day. They are often accompanied by mood changes, sleep problems, vaginal dryness or an increased risk of cardiovascular disease.
Diet and the alleviation of menopause symptoms
Although diet cannot completely erase the symptoms of menopause, it does have an impact on overall well-being, health and quality of life during this period. Here are some principles to consider when planning your daily diet during menopause:
Increase your intake of fruits and vegetables
Vegetables and fruits are rich in fiber, vitamins, minerals and antioxidants that benefit health. It is important to eat a variety of vegetables every day, such as broccoli, carrots, cabbage, spinach and peppers. In addition, seasonal fruits will be an excellent source of nutritional value.
Wheatgrass (and products based on it) is also a great source of vitamins and minerals. Among other things, it contains magnesium, which helps strengthen bones and reduces the discomfort of osteoporosis.
Milk and dairy products
Unless you are lactose intolerant, it's worth reaching for dairy products, as they provide important nutrients such as calcium and vitamin D.
Choose products carefully. A balanced selection of dairy products, such as natural yogurt, blue cheese or cottage cheese, will help provide your body with the calcium it needs, without added sugar or artificial flavors.
Healthy fats
Don't forget to provide your body with healthy fats, such as olive oil, avocados, nuts or seeds. They allow you to maintain adequate levels of hormones that affect the private balance, as well as have a beneficial effect on the cardiovascular system.
In addition, flaxseed oil, rich in omega-3 fatty acids, can help reduce hot flashes and regulate hormonal balance. It's worth including it in your daily diet, such as consuming it raw or in capsule form.
Avoid processed foods and highly processed foods
During menopause, it's a good idea to limit your intake of highly processed foods rich in artificial additives, preservatives, palm fat or sugar. These ingredients can negatively affect the body and exacerbate unpleasant symptoms such as hot flashes and mood swings.
Be sure to read labels on products and choose those that are as minimally processed as possible and contain natural ingredients.
Supplementation
Although the best way to provide your body with nutrients is through a healthy and varied diet, it is sometimes difficult to ensure that you get enough of all the necessary ingredients. That's why you should consider supplementation, after consulting your doctor, of course.
An example of a supplement that can help relieve menopause symptoms is soy. The isoflavones it contains, act similarly to estrogen and can relieve hot flashes and reduce the risk of osteoporosis.
Summary
Diet can play a key role in alleviating menopause symptoms and maintaining health during this period of life. It's worth noting adequate consumption of fruits and vegetables, providing the body with healthy fats, avoiding processed foods, and considering supplementation if necessary.
Remember that every body is different and reacts differently to hormonal changes. Therefore, it is important to be aware of your needs and listen to your body. Consult your doctor or nutritionist to tailor your diet to your individual needs.