Super Nutrition During Menopause
If you could manage your menopause symptoms with your diet, would you try it?
Our expert contributor, Rosalie Moscoe, Motivational Speaker & Consultant on Stress Relief and Nutrition, tells us what foods provide the proper nutrition to counteract symptoms like hot flashes, vaginal dryness, and depression.
Learn the benefits of eating a healthy diet and why these food items work the magic that they do.
Are you losing it? Super Nutrition at Menopause
Some symptoms of menopause include hot flashes, vaginal dryness and depression. Foods and nutrients to help symptoms include Vitamin E which helps prevent oxidative stress to the body. Vitamin E is found in peanuts, almonds, wheat germ, sunflower seeds, cooked spinach, olives, corn and asparagus and paprika. Iron enables red blood cells to deliver oxygen throughout the body giving you energy. Enjoy it in leafy green vegetables, raisins, peanut butter, eggs, liver, shellfish, lean meats, soybeans and molasses.
Vitamin C, hesperidin and flavonoids found in citrus fruit improves vascular integrity and relieves capillary permeability. They can also provide relief from hot flashes.
Whole grains also help with menopause symptoms as they contain ferulic acid, a growth promoting substance that enhances pituitary function & promotes endorphin (feel-good chemical) release by the hypothalamus.
Fruits and Vegetables
All fruits and vegetables are brimming with antioxidants that protect aging cells against damaging free radicals – elements that break down cells. Include at least 5 servings of vegetables and 3 servings of low glycemic fruit per day.
Omega-3 Fatty Acids
Omega-3 fatty acids battle the effects of cellular inflammation and play an important role for other conditions as well, such as sex hormone imbalance, hair loss, and dry skin – all common problems during menopause. Cold water fish such as salmon, mackerel, anchovies, sardines, herring and Atlantic sturgeon are primary sources of healthy fats along with ground flax seeds which can be used in yogurt and on cereal. These beneficial fats also promote brain health and good moods.
What’s the Word on Soy?
The jury is out on whether soy foods are a boon for women in menopause. Soy contains phytoestrogens, which for some women (in small amounts) can improve menopause symptoms. However, many experts would agree that soy taken in excessive amounts can disturb the body’s hormonal balance, triggering or worsening thyroid problems.