A healthy diet that includes fruits, vegetables, protein, and a reduction in sweets and processed foods can help women manage menopause symptoms. Menopause usually begins in the late 40s or early 50s and can bring on hot flashes, night sweats, mood swings, irritability, and fatigue. Postmenopausal women are at higher risk for certain diseases like osteoporosis, obesity, heart disease, and diabetes.
A balanced diet is key to managing these symptoms and reducing risks. Consuming calcium-rich foods like dairy products, green leafy vegetables, beans, sardines and more is essential to prevent osteoporosis caused by hormonal changes during menopause. Sunlight exposure also helps produce vitamin D which is important for bone health. Eating more fruits and vegetables can help reduce menopausal symptoms like hot flashes and night sweats while controlling cholesterol levels and aiding in weight management.
Incorporating phytoestrogens into your diet can also be beneficial as they are natural plant compounds that have similar effects to estrogen in the body. These compounds help balance hormones reducing the risk of osteoporosis and alleviating hot flashes and night sweats. Drinking plenty of water each day can combat dry skin which is a common symptom of menopause while preventing bloating. It’s crucial to limit sugar intake as it worsens symptoms and affects bone health.
Maintaining regular eating patterns with balanced meals rich in protein can also improve menopausal symptoms. Protein helps prevent muscle loss that occurs with age while aiding in weight management and enhancing feelings of fullness. Foods rich in protein such as meat, fish, eggs, beans
