There comes a time in every woman’s life where she is faced with one of the most challenging and scary aspects she will ever go through: menopause. Menopausal women will be faced with various challenges in their daily lives as they learn to get accustomed to all of the changes menopause brings. You don’t need to go into this new chapter of your life completely blindfolded. Educating yourself is the key in accepting and understanding this new beginning. This Vine Vera article serves to provide a few tips on the foods menopausal women should eat, and essentially, those they should stay away from.
What to Eat
Menopause can wreak havoc on a woman’s mentality due to the new stressors that come with it. By eating a diet rich in nutrients in which you may not normally intake, it can help alleviate some of the symptoms menopause brings. Below, you can find a list of some of the most helpful foods menopausal women can incorporate into their diets to keep symptoms under control.
- Soy – Contains isoflavones which help act as a natural estrogen supplement and as an added benefit, also helps to prevent breast cancer
- Soy Milk –also contains isoflavones
- Leafy greens/living plants – nutrient rich in many vitamins such as B vitamins and iron, which most women are naturally deficient of due to not getting enough of it in their diets
- Calcium enriched foods like milk, cheese, yogurt, and fish with bones – calcium is important to a menopausal woman’s diet due to the risk of osteoporosis, which can be brought on during menopause
- Tofu – contains calcium and soy, essential to menopausal women
- Fruits & Vegetables –Raw is best, about 1 ½ cups – 2 cups per day each
- Beans – any kind of beans are healthy; keep those with sauces at a minimum due to salt content
- Flax in any form, whether seeds, or powder
- Water – up your intake to 8 or so glasses per day
- Foods with fiber – fruits, vegetables, and grains
What not to Eat
Menopause tends to exhibit itself more symptomatically when our diets are not properly aligned to alleviate and treat the symptoms. Many of the symptoms can be controlled and managed by not partaking in eating any of the foods below, or keeping them to an extreme minimum.
- Foods high in sugar – this can bring on weight gain, and Diabetes
- Foods high in fat – Fat should only be 20-25% of your diet every day
- Cured, Char-broiled, or smoked foods –many of these foods contain nitrates, which are known to inflict more symptoms and also cause cancer
- High cholesterol based foods – Heart Disease is the number one killer of women in America, and this is brought on by foods containing too much cholesterol
- Refined Carbohydrates – Foods such as pasta and potatoes contain a high level of carbs. Carbs are broken down into sugars, which ultimately contribute to weight gain, the risk of Diabetes, and also menopausal fatigue
- Alcohol – keep wine, beer, and other alcoholic beverages to a minimum of 1 glass per day or less
By taking action in the foods you eat, you can alleviate many of the symptoms brought on by menopause, and also begin feeling normal again. It may take a little bit of getting used to while beginning a new way of life, but your health will improve and you will feel better every day forward while on this new and exciting chapter of the rest of your life.