Some risk factors and symptoms linked with aging and menopause cannot be changed. When you are going through menopause, the symptoms that come with it are : Mood swings, hot flashes, weak bones, irritability, night sweats, increased risk of UTI, vaginal dryness, risk of heart damage, loss of the elasticity of skin etc.
Many foods are thought to contribute to or worsen discomfort from hot flashes. Alcohol, caffeine, excess sugar, meat products, processed foods and spicy foods rank among the top aggravators of severe hot flashes as well as mood swings. But a healthy lifestyle with good diet and regular exercise can help to prevent or can ease certain conditions that may develop during and after menopause.
Phytoestrogens are plant-derived compounds, consists of isoflavones (the most well-known), prenylflavonoids and lignans. They are present in foods such as whole grains, leafy greens, beans, soy, garlic etc. Research suggests that phytoestrogens may mimic the action of oestrogen and therefore may offer the same benefits as the hormone, such as protecting against bone loss and alleviating hot flashes in menopausal women.
Calcium needs increases during menopause because the loss of oestrogen can speed up bone loss. Include calcium rich foods like – dairy and dairy products, dark green leafy vegetables, nuts and seeds etc.
Vitamin E and Magnesium
Include Vitamin E and magnesium rich foods, like – cold pressed oils, green veggies, nuts, seeds, in order to prevent bone loss, to lower LDL level and to ease the condition like – hot flashes.
Getting enough vitamin D is also crucial for protecting your bones during menopause. Vitamin D is the only nutrient your body produces when exposed to sunlight. Spending time out in the sun is the best way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve. So, you must include vitamin D rich foods in your daily diet, like- salmon, herring, sardines, tuna, whole eggs, mushrooms, oysters, shrimps, vitamin D fortified foods that are available in the market,etc.
Drink Enough Water
Vaginal dryness and dry skin occurs due to the decrease in oestrogen level during menopause, are the common complaints among women at this time, but getting eight glasses of water a day can help to maintain your skin’s moisture and offset dryness.
Nuts and Seeds
Walnuts, almonds, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, chia seeds are great as a snack or topping for your favorite salad or dessert. They are rich in omega-3, calcium, magnesium, potassium, and zinc. These tiny superfoods can help to ease menopause symptoms and effects.
Include lots of green veggies, fruits, whole grains, lean meat, healthy fats and no processed food in your daily diet. Along with a healthy balanced diet, regular exercise is also important.
EAT HEALTHY, STAY ACTIVE, STAY FIT