2023-09-28 10:54:53
September 27, 2023, 4:45 a.m
By: Laura Knops
How to Relieve Menopausal Symptoms with the Right Diet
Most women hit menopause around the age of 50. During this time, they may experience a range of symptoms including hot flashes, mood swings, and weight gain. While menopause is a natural phase in a woman’s life and not a disease, the symptoms can be bothersome. However, with the right diet, women can support their metabolism and hormonal balance, reducing the severity of these symptoms.
Adjusting Lifestyle for Better Well-being
According to the Health Information Service, hot flashes and sweating subside in almost all women over time and eventually go away on their own. However, by making lifestyle adjustments such as changing their diet and exercising more, women can improve their general well-being and better cope with the unpleasant symptoms of menopause.
Avoiding unhealthy fat stores and maintaining muscle mass is essential. A balanced diet that avoids empty carbohydrates in white flour products and sweets can have a preventative effect. Omega-3 fatty acids found in fish and healthy vegetable oils should also be integrated into the diet.
Tips to Counteract Sleep Disorders and Hot Flashes
Hot flashes and sleep disorders are common symptoms during menopause. Several dietary changes can help alleviate these symptoms. Avoiding coffee, spicy foods, and alcohol, and instead opting for fruit tea can help combat hot flashes. Eating several small meals throughout the day instead of a few large ones can help stabilize blood sugar levels and reduce heat. For sleep disorders, it is recommended to have a light meal in the evening and avoid stimulating drinks. Additionally, adding fiber-rich foods like whole grains, nuts, seeds, and vegetables can promote digestion.
Preventing Muscle Loss and Maintaining Healthy Skin
Dry skin can be prevented by staying hydrated throughout the day. To maintain muscle during menopause, it is important to integrate sufficient proteins into the diet. Proteins are also known to ensure firmer skin. Foods rich in protein include eggs, curd, yogurt, hard cheese, milk, and legumes.
Strengthening Bones with Calcium and Exercise
Bone structure changes during menopause, and it is essential to counteract bone loss. Regular exercise and a high calcium intake help strengthen bones. The daily calcium requirement for women during menopause is around 1000 mg. The German Nutrition Society recommends consuming two to three portions of milk or dairy products such as low-fat cheese every day to meet this requirement. If dairy is avoided, calcium-rich foods like broccoli and calcium-rich mineral water can be consumed instead.
This article provides general information on the topic of menopausal symptoms and the role of diet in managing them. It is not intended for self-diagnosis, treatment, or medication and does not replace a visit to the doctor. For specific medical questions, it is recommended to consult a healthcare professional.
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