6 Menopause Busting Foods

“During menopause our hormones are drastically changing; in addition, one’s metabolism significantly slows down at this stage of life,” said Dr. Haver. As your ovaries start to shut down, they produce less estrogen. During perimenopause, estrogen fluctuates, wreaking havoc in the rest of your body. It changes how we store fat, leading to weight gain. Hormones impact mood, so as estrogen goes up and down, your moods will swing with it. Whatever your symptoms, estrogen’s roller coaster ride is likely responsible. “Strategically altering our diet for our benefit is absolutely crucial to maintaining our ‘best selves.'”

Menopause Diet

Studies show that by eating a diet rich in these six foods, women report obtaining more mental clarity, better sleep, and reduced feelings of stress during menopause. You don’t have to white knuckle your way through or rely on medication to get you through perimenopause. Dr. Haver encourages women to add the below foods to their diet to feel their best. They key is fighting inflammation and balancing your hormones.

• Leafy Greens – packed with vitamins, minerals and fiber but low in calories. A diet rich in leafy greens has shown to reduce the risk of obesity, heart disease, high blood pressure and mental decline, as well as help with middle age weight loss. Not only are they delicious, but also provide a great source of calcium and vitamin D, which promote bone strength (osteoporosis, the weakening of bones, is one of the main health issues during menopause). Leafy greens are great sources of phytoestrogens, which help balance hormones.
• Salmon – high protein content and anti-inflammatory while also high in omega-3 fatty acids. These healthy fats can help ease some of your symptoms in a variety of ways, supporting hormonal balance, mood regulation, and joint pain. The added protein is protective against the decrease in muscle mass associated with menopause.
• Citrus Fruits – phenomenal health benefits, especially pertaining to hot flashes and night sweats, which are common menopause symptoms. The primary benefits are increased hydration, but these fruits also contain antioxidants which help with middle age weight loss.

• Greek Yogurt– Greek yogurt contains protein, calcium, and vitamin D; together, these prevent bloating and are a great, nutritious source of probiotics. Gut health is vital during perimenopause and menopause. Vitamin D and calcium work together to build healthy bones, and vitamin D is critical for heart health.
• Nuts – Nuts are unique in that they are relatively low in carbohydrates and packed with healthy fats that not only lower inflammation but decrease “hunger” between meals as they don’t raise our blood sugars. Although calorie rich, a diet rich in nuts has been proven to promote menopause weight loss in numerous studies.
• Avocado – packed with healthy fats, fiber and nutrients (potassium, B vitamins, etc) studies have shown that a diet rich in avocado (vs placebo) had lower cholesterol levels, lower triglycerides and increases in the “good” cholesterol, and lower cataract risks. Avocados are not only packed with antioxidants, they also increase antioxidant absorption from other foods, which is great for menopause weight gain help.

Add these foods to your diet to experience relief from uncomfortable symptoms. You will find yourself sleeping better, having fewer hot flashes, and more in control of your emotions and your weight. Not only that, you will also set yourself up for better health long after menopause.

References:

https://health.clevelandclinic.org/menopause-diet

https://www.healthline.com/nutrition/menopause-diet#foods-to-eat

https://www.menopausesolutions.org/post/combating-menopausal-symptoms-with-omega-3-supplements-a-natural-approach-to-wellness