menopause symptom : Managing Menopause through Diet
Coping with menopause can be a real challenge. There are just so many different feelings and symptoms that women can experience. In fact, like puberty and childbirth, most women find menopause to be one of the most life-altering periods of their life. And it’s no mystery why. As well as the many physical symptoms women can go through, there is an emotional side to menopause that can easily be overlooked. It is, after all, the transitional phase in which a woman’s reproductive life comes to an end. And for many women this can be deeply upsetting. It brings to an end their propensity to bear children, and reminds women of the inevitable passing of time.
What many women don’t know is that you can manage, and in some cases minimise, the symptoms of menopause through diet and proper eating. The golden rule to diet during menopause is to make every meal an opportunity to eat healthy, fresh foods that will really nourish your body. Ideally your diet should already be a balanced and diverse one that incorporates plenty of whole grains, low-fat proteins and unlimited amounts of fresh fruit and vegetables. If your eating patterns are poor or lacking, menopause is the time to revamp them. Use this moment in your life to usher in a new phase of nutrition and conscientious self-care. Not only will it help your body weather the unexpected and sometimes unpleasant symptoms of menopause, it will stand your health in good stead for the rest of your life.
Since many women report weight gain during menopause, do not be tempted to go on a restrictive or radical calorie reduced diet to combat this problem. It will only deplete your energy reserves, slow your metabolic rate and potentially cause dietary deficiencies. Instead, make sure you eat three regular and wholesome meals a day, as well as a few nutritious snacks, such as fresh fruit or raw vegetables, yoghurt, seeds or nuts. Eating regular smaller meals helps boost your metabolic rate, which in turn will help fight any natural metabolic slowing during menopause.
Drinking plenty of water (ideally 8 glasses or more per day) and avoiding caffeine, alcohol and sugary drinks will help you manage hot and cold flashes. Avoiding spicy foods can also help minimise the impact of hot flashes.
Many women say they feel like they are on an emotional rollercoaster during menopause, and indeed some even experience more serious problems such as depression. Again, a focus on a healthy balanced diet can alleviate these symptoms. For example, it is well established that regular moderate exercise helps people cope with depression. Moreover, when people are depressed, serotonin levels in the brain tend to drop. Foods that are high in carbohydrates can help lift serotonin levels, thereby helping to reverse this trend. If you are experiencing depression or mood swings make sure to include foods that are high in complex carbohydrates such as whole grain breads, cereals and brown rice in your diet.
Another common complaints for menopausal women are headaches and migraines. If these are a problem for you, avoid caffeine, alcohol, artificial sweeteners, chocolate and peanuts since these are all known ‘trigger’ foods for migraines. All menopausal women should try to include soy products and fish oils into their diets since they both have fantastic health properties. Soy in particular contains qualities that are similar to female hormones that can potentially help balance the normal hormonal changes that occur during menopause. A good multivitamin is also a sensible idea to supplement your diet. But remember, no multivitamin is a substitute for nourishing, wholesome eating habits!
Don’t let menopause rule your life. By adopting a healthy and balanced diet, you can control the signs of menopause and reinvigorate yourself for the next phase of wellness. So use food as your medicine during menopause – you’ll reap the benefits both through menopause and beyond!
By Kathryn Whittaker
What many women don’t know is that you can manage, and in some cases minimise, the symptoms of menopause through diet and proper eating. The golden rule to diet during menopause is to make every meal an opportunity to eat healthy, fresh foods that will really nourish your body. Ideally your diet should already be a balanced and diverse one that incorporates plenty of whole grains, low-fat proteins and unlimited amounts of fresh fruit and vegetables. If your eating patterns are poor or lacking, menopause is the time to revamp them. Use this moment in your life to usher in a new phase of nutrition and conscientious self-care. Not only will it help your body weather the unexpected and sometimes unpleasant symptoms of menopause, it will stand your health in good stead for the rest of your life.
Since many women report weight gain during menopause, do not be tempted to go on a restrictive or radical calorie reduced diet to combat this problem. It will only deplete your energy reserves, slow your metabolic rate and potentially cause dietary deficiencies. Instead, make sure you eat three regular and wholesome meals a day, as well as a few nutritious snacks, such as fresh fruit or raw vegetables, yoghurt, seeds or nuts. Eating regular smaller meals helps boost your metabolic rate, which in turn will help fight any natural metabolic slowing during menopause.
Drinking plenty of water (ideally 8 glasses or more per day) and avoiding caffeine, alcohol and sugary drinks will help you manage hot and cold flashes. Avoiding spicy foods can also help minimise the impact of hot flashes.
Many women say they feel like they are on an emotional rollercoaster during menopause, and indeed some even experience more serious problems such as depression. Again, a focus on a healthy balanced diet can alleviate these symptoms. For example, it is well established that regular moderate exercise helps people cope with depression. Moreover, when people are depressed, serotonin levels in the brain tend to drop. Foods that are high in carbohydrates can help lift serotonin levels, thereby helping to reverse this trend. If you are experiencing depression or mood swings make sure to include foods that are high in complex carbohydrates such as whole grain breads, cereals and brown rice in your diet.
Another common complaints for menopausal women are headaches and migraines. If these are a problem for you, avoid caffeine, alcohol, artificial sweeteners, chocolate and peanuts since these are all known ‘trigger’ foods for migraines. All menopausal women should try to include soy products and fish oils into their diets since they both have fantastic health properties. Soy in particular contains qualities that are similar to female hormones that can potentially help balance the normal hormonal changes that occur during menopause. A good multivitamin is also a sensible idea to supplement your diet. But remember, no multivitamin is a substitute for nourishing, wholesome eating habits!
Don’t let menopause rule your life. By adopting a healthy and balanced diet, you can control the signs of menopause and reinvigorate yourself for the next phase of wellness. So use food as your medicine during menopause – you’ll reap the benefits both through menopause and beyond!
By Kathryn Whittaker
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