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Foods to Improve Menopause Symptoms
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Foods to Improve Menopause Symptoms

By Gretel Morales - 2022-09-14T20:30:53Z
The menopause afflicts millions of women around the world, as it not only means that the menstruation comes to an end, but is also accompanied by hot flashes, insomnia, mood swings, or other bothersome symptoms. However, diet could play a role in reducing the intensity of these symptoms, so here we tell you which foods should not be missing from your diet, pay attention!

What is menopause?

Menopause begins when menstrual cycles come to an end, as the ovaries stop producing estrogen and progesterone, two hormones. Although every body is different, menopause usually occurs around the age of 45.

It is important to mention that, although menopause is officially declared when the menstrual period ceases for a year, discomfort can begin much earlier, up to a year prior. According to the MedlinePlus website, the most common symptoms of menopause are:

  • Changes in menstruation: Menstrual periods may last longer or shorter, and they may also become more or less spaced out or intense.
  • Hot flashes
  • Night sweats
  • Insomnia
  • Vaginal dryness
  • Headaches
  • Joint pain
  • Palpitations
  • Skin flushing
  • Mood swings
  • Difficulty concentrating
  • Thinning hair
  • Increased facial hair
It is worth noting that symptoms vary from person to person and can last 5 years or more, according to experts from the Medline portal. In addition to consulting a specialist, you can also make changes to your diet, as certain ingredients have been shown to help combat menopause symptoms naturally.

You can also read: 6 benefits of consuming pollen

Foods to combat menopause symptoms

If you are going through menopause, it is important to focus on your health, consult your doctor, and eat healthily, as good nutrition can be key to alleviating symptoms. Here we tell you which foods should not be missing from your diet during this time of your life.

Healthy fats
As you may already know, there are healthy fats, such as omega-3, which provide many health benefits.
In the case of menopause, a study conducted in 2008 found that omega-3 consumption reduced the frequency and intensity of night sweats, so you can include more chia, flaxseed, salmon, anchovies, and more.

Dairy
Another excellent option for women during menopause, as decreased estrogen levels increase the risk of suffering a fracture. For this reason, it is recommended to eat more dairy products, which are rich in calcium, potassium, phosphorus, magnesium, and other essential nutrients for bones.

The best part is that various scientific studies have confirmed that, during menopause, women who consume more dairy products experience the following benefits:

  • Higher bone density.
  • Fewer sleep problems.
  • Prevention of early menopause.


You can also read: 6 natural remedies to relieve menstrual cramps

Phytoestrogens
Phytoestrogens are very similar to the estrogens found in the human body; however, they come from fruits and vegetables.

In 2007, a group of experts discovered that phytoestrogens could have many benefits for women with menopause, so now you have many more reasons to eat more grapes, oats, beans, rice, apples, carrots, lentils, peanuts, flaxseeds, chickpeas, berries, plums, green tea, black tea, tofu, and more.

Fruits and Vegetables
If you love fruits and vegetables, we have great news for you, as hot flashes could be reduced if more vegetables, fruits, and fiber are consumed, so don’t hesitate to eat a little more broccoli, blackberries, and blueberries.

Foods to avoid during menopause

Various studies and scientific research have found that these foods worsen menopause symptoms, so avoid them or reduce your consumption as much as possible:
  • Processed products, with added sugars, and high in carbohydrates
  • Alcoholic beverages
  • Coffee
  • Spicy food
  • Food with excess sodium
You can also read: Discover the benefits that valerian tea has for you
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