Combat Menopause Symptoms with 4 Key Dietary Changes

Daily allowance of Vitamin AWe continue to learn how important a healthy diet is to our well-being. It effects many aspects of our life; our skin, hair, weight, energy levels, even our attention span. It is possible to promote good health in many areas of our lives by choosing carefully what we put into our bodies.

Today Jackie Keller, nutrition expert and founding director of Nutrifit, Los Angeles’ premier gourmet healthy food company, has shared with us the following tips for a healthy menopause diet.

With the onset of menopause comes a range of possible symptoms and conditions such as hot flashes, weight gain, vaginal dryness and increased risk of osteoporosis and heart disease.

In order to combat menopause symptoms, Keller suggests four key dietary changes:

• Eat foods that are high in phytoestrogens – Soy, black beans and flaxseed are highest in phytoestrogens. Soy can be found in many forms like tempeh, soy milk and tofu, and is easy to incorporate into menus. Black beans are versatile and inexpensive and can be tossed into chilies, soups or salads; while ground flaxseed can be put into cereals or baked goods. Plant-based estrogens (phyto) act as human estrogen when eaten and make up for decreases during menopause. Many women experience a reduction in symptoms associated with pre-menopause by consuming more of these foods, although some may not.

• Increase calcium intake – Get extra calcium in the form of low fat or fat free dairy like yogurt. Incorporate dandelion greens, watercress and seaweed into your diet which are also high in calcium. The extra calcium is helpful for bone maintenance (bone loss accelerates during menopause) and decreasing the risk of osteoporosis for those at high risk of this condition.

• Include more Vitamin A in your diet – Yellow and orange fruit and vegetables, and deep green vegetables are high in Vitamin A. Kale, bell peppers, carrots and oranges are all great options that benefit the immune system and can reduce symptoms of Vaginitis.

• Eat a plant-based diet for more fiber and less fat – A plant-based diet can help minimize weight gain and further increase phytoestogen levels. Broccoli, legumes, asparagus and apricots are particularly beneficial options, as are most other fruits and vegetables. This will add fiber and cut calories, by replacing high calorie and high fat animal foods.

Along with these changes, Keller recommends eating at least five servings of fruits and vegetables and six servings of whole grains each day; while avoiding red meat and processed foods, like white bread.

In addition to these dietary modifications, it is also important to exercise during menopause. Speak to your doctor before starting an exercise routine which can further protect women from osteoporosis and lessen chances of weight gain.

Having a proactive approach to Keller’s suggested lifestyle modifications can have a big impact on keeping menopause symptoms at bay.

Karissa Fowler, Nutrifit 

Leave a Comment