Peri Menopause Symptoms |
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THE IMPORTANCE OF DIET DURING MENOPAUSAL YEARS Experts say that knowing the proper diet for a menopausal women is one excellent way of fighting the emotional, physical, and spiritual changes they experience during this period of their life. They also agree that to be able to manage menopause, women need to be meticulous in the food they take in and they should keep in mind the important food groups for their age like proteins and protein alternatives, adding up servings of grains and carbohydrates, dairy products, fats, and lots of fruits and vegetables. Knowing the proper diet during the menopausal years will help you manage the symptoms of menopause. Keep in mind that good diet nutrition does not only minimizes the possibility of physical, mental, emotional, and health risks during menopausal years. If you are determined to combat the symptoms of menopause, try some these healthy menopause diet suggestions. 1. Consume as many fruits and vegetables in your every meal as you can. Fruits like melons, bananas, and citrus fruits that are rich in potassium along with veggies like spinach, yam, cabbage, and broccoli can be a perfect source for the nutrients you need and will help balance your body's sodium and water retention. 2. Go heavy on soy. Known to contain phytoestrogens, a chemical that has the characteristics of estrogen, soy is recommended in the diet of every menopausal woman because it reduces the possibilities of hot flushes. The best sources of soy include tofu, soy nuts, tempeh, soy yogurt, and soymilk. 3. Include in your diet fiber, especially soluble fiber, on regular basis. 4. Delete the junk or fried foods from your diet. Instead of munching junk food, consume broiled or baked products instead. 5. Forget about white flour in your bread. Eat products that include wholegrain bread, oats, rye, and wheat germ. 6. Stop eating white rice, with basmati or brown rice as an exception. 7. Veer away from regular potatoes. Instead switch to sweet potatoes or pasta. 8. If you're not suffering from arthritis, add beans and lentils to your regular meals. 9. Opt for virgin olive oil, canola, wheat germ, or flaxseed oil instead of processed cooking oils when cooking. 10. Oily fish such as salmon or mackerel should be a regular part of your diet because these are rich in omega-3 essential fatty acids that have a wide range of health benefits. Experts also recommend the addition of Vitamins C, D and E, bioflavonoids, isoflavones, B-complex, calories, calcium, Lignans (a form of phytoestrogen), Magnesium, Phosphorus, and Zinc to your diet to help fight the symptoms of menopause. Having a balanced diet is just one of the many things that women can do to reduce the discomfort brought by the symptoms of menopause. Experts say that healthy eating will not only only prevent weight gain but will also help alleviate the more challenging symptoms of menopause like hot flashes, irritability, and mood fluctuations. Although there is no proven or concrete diet plan for menopausal women today, nutritionists believe that dietary recommendations containing the right amount of foods from each food group can be an effective way to treat the symptoms of menopause. Remember, having a healthy menopause diet will not only maintain optimal health of the menopausal individual but will also decrease the risks of developing more complicated illnesses brought by the hormonal changes of the body.
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