Managing Menopause with Nutrition

Approaching menopause is like driving into a tunnel without any idea of what to expect on the other side – filled with fears of hot flashes and mood swings. Diet and nutrition are always a contributing factor to health, and following these tips can help reduce side effects some women see of going through menopause.

  1. Follow a simple, well-balanced diet including grains, carbs, proteins, dairy, fats, fruits and vegetables. Try not to overdo any one group.
  2. Eat at least 3 meals a day with nutritious snacks. Focus on portion sizes and eat enough fiber.
  3. Minimize hot flashes by reducing your intake of coffee, tea, alcohol, colas, and spicy foods. Also, refined sugars contribute to hot flashes so also try to avoid corn syrup.
  4. Increase the amount of water you drink and limit your alcohol to 1/day or less.
  5. Include foods containing phytoestrogens like beans, seaweed, yams, apples, potatoes, carrots and soy.
  6. Avoid mood swings by eating bagels, whole grain breads and cereals – these carbs help raise serotonin levels.
  7. Pump up your calcium with 2-4 servings of dairy products, fish with bones, broccoli and legumes.
  8. Reduce high fat foods to limit your risk for high cholesterol and heart disease.
  9. Eat at least 3 servings of iron-rich foods found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and enriched grain products.
  10. Consider adding Calcium and Vitamin D supplements to help prevent osteoporosis.

May your journey be made easier with these suggestions and you come out of the tunnel with a lovely view to enjoy.

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