Menopause Food

food for menopauseAlthough we should always maintain a healthy lifestyle – taking enough exercise, limiting caffeine, eating well etc – most of us take our good health for granted.  Then wham! menopause hits and if we haven`t got our diet in place, with the right menopause food and menopause vitamins , we really start to feel the impact.

Our digestive tract becomes less efficient, digestion takes longer and we finds it harder to cope with foods that are high in calories and low in nutritional value.

Our body still needs at least the same amount of nutrients as it did before and possibly even more of certain ones and a diet which is low in fat, sugar and salt and high in fiber, will reduce the physical and mental symptoms of menopause.

SOY

When we talk about  which menopause food is beneficial, top of the agenda surely must be soy and soya products.  It is widely known that the ladies of China and Japan, who eat a diet rich in soy, suffer from fewer menopausal symptoms than western women.  These ladies also appear to have much lower incidences of diseases such as osteoporosis, breast cancer and heart disease.

As soy contains a weak compound similar to estrogen, this is suspected to be the reason.  Soy products are widely available in supermarkets and can be taken as

  • Milk
  • Beans
  • Cheese
  • Yogurt

And a wide variety of ready made products.

VITAMIN E

It has been suggested that vitamin E may help to reduce hot flashes and some of the foods that are rich in this vitamin, are:

  • Avocado
  • Peanut oil
  • Almonds
  • Hazelnuts
  • Tuna in oil
  • Sunflower oil

CALCIUM

Calcium is important throughout life, but particularly during and after the menopause when loss of it can lead to osteoporosis. By including about 1500mg of calcium in your diet with plenty of calcium rich menopause foods, you will minimise the risk. Foods such as:

  • Almondsmenopause food
  • Dried apricots
  • Soya
  • flour
  • Sardines
  • Spinach
  • Watercress
  • Yoghurt

FAT

Too much fat is cause of concern for many people – and rightly so. Supermarkets are full of low fat or fat free products which can be mind boggling, so rather than spend time scouring around for the lowest fat items, get into the habit of using less fat generally.  Take your bread without it, don’t put a dollop on your vegetables and use sparingly when frying food.  All simple measures which add up to a massive saving in fat calories.

OMEGA 3

Omega 3 essential fatty acids are found in oily fish, but an even richer source is Flaxseed.  I personally take one dessertspoonful every day.  Not strictly a menopause food I suppose, but I`m convinced that my hair, nails and skin benefit from it.

IRON

To get your adequate intake of iron – the recommended dietary allowance for women is 8 milligrams a day, eat 3 portions of:

  • Lean red meat
  • Poultry
  • Fish
  • Free range eggs
  • Leafy green vegetables
  • Nuts
  • Grain products

FIBER

Most adult women should eat about 20 grams of fiber per day from foods such as:

  • Whole grain breads
  • Cereals (not the sugary type)
  • Pasta
  • Brown rice
  • Fruits
  • Vegetables

CARBOHYDRATES

Carbohydrates are not the villains they are sometimes made out to be and we need them for energy.  If we don`t get enough complex carbohydrates in our diet, we will be more likely to grab something sweet, which will make us feel tired and lethargic.

It is important to make sure that you get enough B-complex vitamins in your diet.

  • Pulses
  • Broccoli
  • Cauliflower and other most green vegetables are all good sources of carbohydrates and the B vitamins

Following these simple guidelines on the best menopausal food will help reduce the need for pharmaceutical remedies.

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Trackbacks

  1. […] As women move towards menopause and estrogen levels begin to drop, we experience symptoms associated with fluctuating hormones.  Soy products such as tofu, tempeh and miso are rich sources of a substance similar to estrogen, called isoflavones. Some people claim that foods containing soy are a simplified and natural form of HRT (albeit a weakened version). So what exactly do we know about soy as a menopause food? […]

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