Menopause is a stage in a woman’s life when hormones fluctuate and other changes take place in the body. Specifically, the hormones estrogen and progesterone decrease. As a result, various symptoms can occur, such as weight gain, a decrease in bone density, mood issues and hot flashes.
But there are natural ways to keep those symptoms at bay and still feel great. Here are some of the key foods to include in your diet during menopause.
Fiber-Containing Foods for Weight Balance
Including plenty of foods that contains fiber, also known as roughage, is essential for preventing or reversing the weight gain that can be common during menopause. A good goal is to aim for about 25 to 35 grams of fiber per day. That means weaving foods like fresh vegetables and fruits, lentils, quinoa and popcorn into your diet at each meal. So many foods contain fiber that it is not difficult to incorporate enough daily fiber.
Recipe idea: Include fresh fruits and vegetables at every meal. So for example at dinner, enjoy lentil soup, quinoa on the side, a big green salad and a sliced apple. If you get hungry for a between-meal snack, enjoy air-popped popcorn with unrefined salt and a drizzle of coconut oil.
Foods Rich in Calcium and Vitamin D for Bone Health
Because a decrease in bone density and resulting increased risk for osteoporosis can occur during menopause and beyond, it is essential to squeeze plenty of foods into the diet that are rich in bone-building foods, including those that contain calcium and vitamin D. Dairy products such as milk and yogurt aren’t the only ones that fall into that category. Dark leafy greens and other green vegetables, such as spinach and broccoli, as well as canned salmon and sardines, can be excellent choices.
If you struggle to get enough calcium and vitamin D through the food you eat, which is understandable because not many foods contain the optimal required amounts of those nutrients, consider taking high-quality nutritional supplements and filling in the gaps that way.
Recipe idea: For dinner, enjoy salmon loaf or patties that includes freshly chopped onions, dill, unrefined sea salt and lemon juice. On the side serve steamed fresh broccoli and spinach salad topped with red onions and strawberries.
B Vitamins and Omega-3 for Moods
Another common symptom during menopause is mood swings, such as feeling fine mood-wise and then shifting to irritability and back to a good mood. Other mood-related issues such as anxiety and depression can also occur during menopause.
But there is no need to suffer in silence when help is as far away as the refrigerator or pantry. Include foods daily that are rich in B vitamins, such as chicken, turkey, lean meat, liver, lentils and whole grains. Foods high in omega-3 fats are also beneficial. They include salmon, tuna, flaxseed oil and flaxseeds.
Recipe idea: Turn your lunch into a mood-boosting feast by enjoying a turkey burger with brown rice. Serve with a simple salad of mixed leafy green and red lettuce, carrots, celery, cucumbers and tomatoes. Sprinkle raw pumpkin and sunflower seeds over the salad, and sprinkle with ground flaxseed. Use flaxseed oil and olive oil as a dressing.
Low-Sugar Foods for Hot Flashes
Sugar can be diet enemy number one throughout all of life, including during menopause. The same is true of processed foods. When you’re trying to address hot flashes, you should avoid those at all costs. Instead, enjoy the natural sweetness of fresh fruits and the hearty wholesomeness of fresh vegetables. Those foods, along with whole grains and olive oil, can lessen the likelihood of hot flashes and can keep blood sugar balanced. Flaxseeds, flaxseed oil and dates are other foods that can address hot flashes.
Recipe idea: Eating a diet low in sugar can be satisfying and delicious. For lunch of dinner, enjoy some grilled chicken with steamed mixed vegetables like summer squash, zucchini, green beans, onions and garlic. Serve over baked wild rice with fresh pineapple, red grapes, and dates on the side. For breakfast, enjoy an omelet along with oatmeal and fresh berries.
Make sure you try to eat as much organic food as possible. Once you get into the habit of eating a diet that is supportive during menopause, you will likely feel better and experience a reduction in symptoms. Even better, you will be enjoying delicious food in the process. So get started today with incorporating healthy, wholesome food that supports your body and mind during menopause and beyond.
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