Many women do not look forward to the time in their life that involves menopause. This process consists of the change in chemicals produced by the body, known as hormones. Usually around the age of 50 is when most women experience symptoms.
A good diet can help relieve the symptoms, which include signs of sickness, hot flashes, and difficulty sleeping. Starting with the healthy positive change to your diet could help bring relief.
To help ease the symptoms of menopause, be sure to maintain a well-balanced diet. You can begin healthy diet habits by reducing the amount of whole milk and cheese, fatty meats, sugar, saturated and trans-fats you consume, and instead eat fresh fruits, vegetables, whole grains, and unsaturated fats. There are also certain habits that can be avoided altogether in order to relieve your menopausal symptoms.
Foods and Habits To Avoid:
- Processed foods, like potato chips or cookies
- Foods with high amounts of sodium or sugar
- Spicy food
- Fast food
- Drinking alcohol
- Drinking caffeine
- Fatty meats
Eating fresh foods containing high amounts of nutrients and avoiding food and habits that will hinder your body’s improvement and well-being during the sensitive menopausal state has shown to greatly reduce symptoms and provide relief.
Bone loss is a common occurrence during menopause, which can lead to more serious conditions, such as osteoporosis. Including calcium in your diet is incredibly important to prevent significant bone loss.
Calcium is an important nutrient that is highly involved in keeping the bones healthy. Unfortunately, most women do not receive enough calcium in their daily diets even before menopause hits. To add calcium into your diet, be sure to include dark leafy greens, nuts, and soya beans.
Vitamin D is just as important because it helps the body absorb calcium intake. Be sure to get enough sun, and consume food high in vitamin D such as certain types of fish, mushrooms, and egg yolks.
Iron is another essential nutrient in the body, especially to support women’s health during menopause. It is common for some women to be low in iron due to their diets. Include iron-rich foods into your diet, such as eggs, poultry, nuts, leafy greens, and lean red meat.
Including regular exercise, like power walking, jogging, swimming or biking, will help you to maintain a healthy body weight and get rid of excess pounds that can inhibit the body’s functions working to support you during menopause. Be sure to check with your doctor before performing any new activity. Start with 10 minutes a day and gradually increase weight or length of exercise routine.
Finally, be sure to maintain a proper support group and strong foundation in nutrition in order to assist you in your journey with dieting while going through menopause.
Menopause can feel like a difficult time, but it doesn’t need to be. Talk to a medical professional about how you can reduce your menopausal symptoms and begin adding in healthy habits to your lifestyle.