Menopause : How food can help you

diet tips 30 July, 2018 24 comments

Are you a lady from age group 45-54 or you knows someone in your life who is suffering from Irritability, Lethargy, depression, headache, Hot flashes and night sweat etc. Than this article is definitely for you. Chances are that you may be transitioning into menopause if you begin experiencing some or all of these symptoms.

The symptoms of menopause (or estrogen deficiency) are varied, insidious and can frequently be misdiagnosed as endogenous depression, migraine or general debility. However, vasomotor symptoms and vaginal dryness in association with depression, tiredness and headaches of recent onset are characteristic of menopause or estrogen deficiency (although these may not be the initial presenting symptoms or the most distressing symptoms).

Hot flushes are well recognized as the most characteristic manifestation of menopause. The hot flushes and night sweats of vasomotor instability occur in some can be both physiological and psychological. There are a large number of symptoms of which the most common are: tender breasts, bloated abdomen, appetite changes and cravings, pimples, headaches, stomach upset and swollen hands and feet. Women afflicted with this problem also display mood swings, depression, fatigue, irritability, lack of concentration, oversensitivity, crying jags, and social withdrawal.

The major long-term problems of menopause include the development of adverse changes in blood lipoprotein concentrations, the generalized atrophy of connective tissues and the progressive reduction in bone mass (risk of osteoporosis).

How food can help you

Plant Foods

Phytoestrogens are plant nutrients that imitate the effects of estrogen in the body and are useful in the early years of menopause. You'll find them in plant foods like flax-seed,beans and pulses, including lentils and wholegrain.

Fermented Soya

Our bodies convert these phytonutrients into estrogen-like compounds, with the help of friendly gut bacteria. Soya is known for being a source of phytoestrogens, but focus on the fermented varieties, because fermentation breaks down soy’s natural compounds, which makes it easier for the body to access the useful minerals.

Oily fish and other healthy heart foods

After the menopause, a woman's risk of cardiovascular decease matches that of a man's because of the loss of protective estrogen. Oily fish like salmon contain beneficial fats that help prevent clots, improve blood triglyceride levels and boost circulation. Aim for 2-4 portions per week and use gentle methods of cooking to protect the beneficial oils. Feast on other heart-friendly foods like avocado and nuts, including almonds and seeds like chia and pumpkin, as well as extra-virgin olive oil as it's rich in protective compounds called polyphenols.

Increase your calcium

Increase the calcium-rich foods in your diet,this will help protect you from osteoporosis and heart disease while minimising mood swings.

Eat wholegrain

Lower levels of estrogen make our cells less responsive to the hormone, insulin, so you may notice more disruption to blood sugar levels. Focus on eating a low-GI (GIycemic Index) diet – replacing refined, white carbs with wholegrain versions and eat little and often to stabilize energy levels.

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