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Menopause Diet: 5 Foods That Can Help to Go Through

17 May 2023, 20:24 GMT+10

As women get older, their reproductive system tends to get slower. This is because of the decrease in estrogen production and ovulation, which can have hormonal and physical effects on the body. This process is perfectly natural and is referred to as menopause.

Some common effects of menopause on the body include hot flashes, sweating, mood swings, fatigue, lack of focus, insomnia, weight gain and decreased body metabolism. While some of the effects of menopause are permanent, it is possible to control many of them, thus easing your experience with menopause. Using proper nutrition, you can alleviate the harsh and uncomfortable symptoms associated with menopause, thus easing your transition into this defining moment of your life.

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1. Soy Foods

Soy foods significantly benefit women seeking to alleviate their menopausal symptoms and ease the physiological effects of the process. The functionality of soy nutrition in helping alleviate the effects of menopause is based on their physical qualities and the presence of soy isoflavones in their organic structure. Research indicates that soy isoflavones bind to the estrogen receptors in the body, thus acting as a mild form of estrogen. The effect is a reduction in most of the hormonal effects of menopause, which could also contribute to some physical effects.

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The physical qualities of soy make it a proper meal for people looking to cut down on food consumption. Soy foods such as tofu, edamame, and soybean are very filling. As such, they can help reduce your food consumption, thus helping your metabolism and weight gain.

2. Vegetables And Leafy Greens

Vegetables and leafy greens are excellent foods that can help in providing the necessary nutrients for menopausal conditions. First, vegetables such as broccoli, collard greens, cabbage, cauliflower, and Brussels sprouts contain a lot of phytoestrogens which can help mimic the functionality of estrogen in the body. Once the phytoestrogens in these vegetables bind with the estrogen receptors in the body, they help reduce the effects of menopause. As a result, the body will experience an ease in the effects of menopause.

Secondly, vegetables such as kale and spinach are high in calcium. It is important to note that during menopause, the bones in the body get slightly weaker. If unchecked, the situation may lead to osteoporosis and result in a decline in bone health. Taking foods rich in calcium helps in such conditions by strengthening the bones and teeth while maintaining proper bone structure.

3. Nuts And Seeds

Incorporating nuts and seeds into your diet will help ease the effects of menopause in different ways. First, nuts and seeds contain adequate amounts of phytoestrogen. As noted above, phytoestrogens bind with the estrogen receptors in the body, thus mimicking the effects of estrogen, which balances the hormonal deficit in the body. As a result, the hormonal effects of menopause in the body are mitigated.

Secondly, nuts and seeds help regulate blood sugar levels and introduce adequate fats and fiber content for the body. As such, they help induce the feeling of being satiated, thus helping to reduce your food intake and regulate your weight gain. Additionally, by regulating your blood sugar levels, nuts and seeds help reduce your chances of you developing diabetes, which is a common health condition among menopausal women due to fluctuations in blood sugar levels.

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4. Whole Grains

Whole grains such as brown rice, oatmeal, and quinoa are extremely important for people going through menopause. These foods are fiber-rich, which can help prevent constipation and other gut issues common to women going through menopause. Additionally, taking whole grains increases your nutrient intake, which can help improve your general health. When going through menopause, this can be instrumental in improving your experiences and easing the process.

Whole grains are also good for regulating your cholesterol intake. For women going through menopause, a decrease in cholesterol levels helps keep the body weight in check and avoid the development of diabetes, heart conditions, and blood pressure. Thus, you will be in a better condition to battle through menopause.

5. Fish

Fatty fish are crucial for menopausal women. As widely discussed above, when going through menopause, your estrogen levels decline. This can strain your cardiovascular system, thus exposing you to the risk of getting heart disease. Taking fatty fish helps provide you with omega-3 fats and vitamin D, thus reducing symptoms such as night sweats, reducing the risk of breast cancer, and improving the health of your cardiovascular system. Similarly, considering omega-3 fatty acids play a role in improving bone structure and health, taking fish during menopause can decrease your chances of suffering from brittle and weak bones, a present threat during menopause. In this way, Soy plays a crucial role in nnovative food and technology.

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Parting Shot

Menopause is an expected passage for women as they get older. While aging is inevitable, whether the effects of aging are burdensome to you is an entirely different question altogether. The best way to combat the harsh effects of menopause and help get through is by diligently following a rich and nutritious diet. A rich diet encompassing foods like soy, vegetables and leafy greens, nuts, and seeds, whole grains, and fish will provide adequate nutrients to get through menopause. Consider incorporating these foods into your diet to enhance your healthy living and avoid many health conditions often associated with menopause. Remember to take enough water to stay hydrated during menopause.

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