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.
- Follow a simple, well-balanced diet including grains, carbs, proteins, dairy, fats, fruits and vegetables. Try not to overdo any one group.
- Eat at least 3 meals a day with nutritious snacks. Focus on portion sizes and eat enough fiber.
- 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.
- Increase the amount of water you drink and limit your alcohol to 1/day or less.
- Include foods containing phytoestrogens like beans, seaweed, yams, apples, potatoes, carrots and soy.
- Avoid mood swings by eating bagels, whole grain breads and cereals – these carbs help raise serotonin levels.
- Pump up your calcium with 2-4 servings of dairy products, fish with bones, broccoli and legumes.
- Reduce high fat foods to limit your risk for high cholesterol and heart disease.
- 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.
- 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.