Menopause Diet Plan - What to eat and what to avoid?
Menopause is one of the natural transitions that occur in a woman’s life when her menstrual cycle comes to end. Menopause is confirmed to start after 12 months of your last period. However, the symptoms and transitions which are associated with menopause can last for many years. Menopause is often linked to a number of undesirable symptoms and also increases the chances of various diseases. However, the effects can be reduced with proper diet.
What are the changes that take place during menopause?
When the transition period to menopause starts, the level of the hormone estrogen gets disturbed. In turn, it disrupts the normal period cycle. Declining levels of estrogen can also affect your metabolism but in the negative way. It can also lead to abnormal gain in weight. These in turn also affects the level of cholesterol in your body and also the way in which your body digests carbohydrates. Many women also face difficulties in sleeping during this period of transition. However, the best way in which these symptoms can be reduced is to have a balanced diet plan.
Foods that you can eat
There are various food items that you can consume for reducing the symptoms of transition.
Decline in the level of estrogen due to menopause can increase the risk of fractures. In such case, dairy products such as yogurt, milk and cheese can help. Dairy products contain phosphorus, calcium, magnesium, potassium, Vitamin D and Vitamin K. All of these are required for maintaining your bone health. So, you can include dairy products in your diet plans. Dairy can also help in improving your sleep. You can consume a glass of milk before going to bed for a better sound sleep during the period of transition.
Including healthy fats such as omega 3 fatty acids in your therapeutic diet can help you during menopause. It has been found from various studies that omega 3 fatty acids helps in reducing hot flashes and also reduces the severity of night sweat. For consuming omega 3 fatty acid rich food you can have salmon, anchovies, chia seeds, flax seeds and hemp seeds.
Whole grains come with the goodness of various nutrients such as fiber, niacin, thiamine and riboflavin. When you include whole grains in your healthy eating diet, you can reduce the risk of cancer, premature death and even heart attack. Whole grain foods like quinoa, brown bread, rye and barley can help in reducing the symptoms associated with menopause.
Fresh veggies and fruits
Fresh veggies and fruits come with the goodness of fibers, vitamins, minerals and antioxidants. It has been proved that women who consume fruits and vegetables during menopause have 20% reduction in hot flashes. It also helps in weight loss during menopause and with menopause comes the risk of increasing body weight. Include dark berries, green leafy vegetables, banana, apple, strawberries and many more in your diet plans for menopause.
Decline in estrogen level is also linked to decrease in bone strength and muscle mass. That is the reason why having high protein containing food items at the time of menopause can help in improving body mass along with bone strength. Make sure that you consume 0.60 to 090 grams of protein everyday at the time of menopause.
Food items to avoid
While at your menopause, it is always better to avoid certain food items that can otherwise increase the symptoms. Try to avoid food rich in processed carbs and added sugars. It can lead to high blood sugar and metabolic syndrome. Alcohol and caffeine are a complete NO at the time of menopause. It can increase the severity of hot flashes. Most importantly, alcohol and caffeine can disrupt your sleep which is not a good sign at the time of menopause. Try to remove spicy foods and food rich in salt from your diet plans. It can worsen your symptoms and also lead to increase in the level of cholesterol in your body.
You can opt for a dietician for planning out your menopause diet. Diet N Cure is well-known for its diet plans. They can provide you with the ultimate diet plan for stabilizing your imbalance of hormones due to menopause.