The menopausal transition is one of the most transformative times in a woman's life. When women go through menopause, they experience symptoms like hot flashes, night sweats, and depression that can be debilitating on their quality of life.
Your risk for heart disease increases during menopause due to low estrogen levels. One study showed participants were able to cut down menopausal symptoms by half when following a plant-based diet that was rich in soy foods, whole grains, and vegetables. They also had less belly fat which reduces heart disease risk even more.
Plant proteins are broken down into amino acids which help build neurotransmitters responsible for mood control as well as energy production throughout our body's cells.
While menopause is a natural process that most women will go through in their lifetime, these menopausal symptoms are often experienced for years before menopause is finally complete. If you're looking for foods to help with menopause symptoms certain things work better than others.
Here is a list of ten foods that can help alleviate menopausal symptoms:
The best way to deal with menopause symptoms is not to suffer in silence. Talk to your doctor about any menopausal symptoms you're experiencing and ask for advice on how to manage them. In addition, make sure you're eating a healthy diet full of whole foods that will help keep your body functioning at its best.
Some of the foods listed above, such as green tea and dark chocolate, are rich in antioxidants which help to reduce inflammation. Others, like nuts and dairy products, are high in calcium which can help to relieve cramps. Some of the foods on this list like soy and olive oil contain phytoestrogens which act as a natural estrogen replacement therapy. If you're looking for ways to manage menopause symptoms naturally, eating a healthy diet is a great place to start.
Flaxseed oil is a plant-based source of omega-fatty acids which have anti-inflammatory properties. Omega-fatty acids can also help to reduce menopause symptoms like hot flashes and mood swings. Adding flaxseed oil to your diet is an easy way to get these beneficial nutrients.
Pomegranates are full of antioxidants which help to reduce menopause symptoms like hot flashes. They also contain ellagic acid, a phytochemical that helps relieve menopausal cramps and reduces menopause-related stress.
Grapefruit juice contains a chemical compound called bergamottin which can increase the potency of certain menopausal medications like raloxifene. Raloxifene is often prescribed to menopausal women as part of hormone replacement therapy and it works by increasing bone mineral density, reducing menopause symptoms such as hot flashes, and preventing postmenopausal osteoporosis.
Green leafy vegetables have high levels of calcium so they're great for relieving cramps associated with menopause. Kale is especially helpful because it's rich in vitamins A & C which contribute to good bone health as well as being packed with anti-inflammatory properties.
Some additional food sources high in calcium include low-fat dairy products like milk or yogurt. Calcium-rich kale has an especially high concentration compared to other greens so if you're looking for a good source try adding kale to your diet. Another great way to get calcium is through fortified foods like orange juice, cereal, or cottage cheese.