Ease menopause symptoms: eating more of the right foods

Declining estrogen levels in mid-life are responsible for a whole festival of physical and emotional changes, including hot flashes, weight gain, dry skin, and irritability. But here’s a bit of tasty news: By including or avoiding certain foods in your diet (and adding a personal care system like genneve), you might be able to avoid or reduce the severity of some menopause symptoms.

Not surprisingly, healthy foods will probably make you feel better. According to BBCgoodfood.com, try adding these foods to your culinary repertoire….

  1. Nuts, legumes, and seeds to combat dry skin. Big-time almond lovers that we are, we’re thrilled almonds made this list. The vitamin E, zinc, and calcium of nuts and legumes are good for you, and we know the healthy fats are a smart addition to any diet. Just go easy as they’re pretty densely caloric, and watch your salt intake if you opt for salted varieties.
  2. Leafy greens and the right fruits for better bones. Leafy greens like kale (you knew kale would be here somewhere), broccoli, spinach, and romaine lettuce are rich sources of readily absorbed calcium. And, says BBCgoodfood, magnesium and boron are good soldiers in the fight against osteoporosis, so pile on the apples, pears, grapes, dates, and raisins.
  3. Omega-3s to ease vaginal dryness. Flaxseed, olive oil, and some fish contain these healthy fats, says livestrong.com, so eating more of these foods might help relieve the dryness and thinning of vaginal walls that can make everyday activities and sex painful. We also recommend adding lubricants and moisturizers like the genneve moisture system to soothe symptoms.
  4. Phytoestrogens to ward off hot flashes and other symptoms. Did you know soybeans have estrogen? Well, have you ever seen tofu having a hot flash? BBCgoodfood suggests bumping up consumption of tofu, tempeh, miso, and other soy-based products as well as other phytoestrogen-containing foods like pumpkin seeds, sesame seeds, and sunflower seeds, celery, rhubarb, and green beans. Because these foods contain estrogenic compounds, they can increase the overall estrogen in your body, relieving some of the symptoms caused by hormonal depletion and what comes along with it, like intimidating menopause-induced heart palpitations.
  5. Tryptophan for a mood lift. Some meats and dairy, plus some nuts, oats, beans, and lentils contain this amino acid which is related to serotonin in our brains. Having sufficient tryptophan can help us sleep better and have fewer, less severe mood swings.

almond butter is good for you
Eat less of this

Some foods are probably best avoided or at least minimized during and after menopause, as they can make symptoms more acute or they can actually be damaging once your body is less protected against their negative effects.

  1. Coffee, alcohol, chocolate, the hot stuff. We know—add in a movie with Ryan Reynolds in it, and that sounds like a terrific Friday night. But while hot flashes are a problem, spicy foods, caffeine, and alcohol can all trigger a rise in body temps. And you may not be sleeping all that well right now, so reducing caffeine could help that too. Ryan Reynolds movies, however, are not only OK but downright encouraged.
  2. Sugar. If you find you’re tired a lot, the rises and dips in energy may be partly due to too much sugar in your diet. Fruit contains sugar, but the water and fiber that go with it can help regulate your body’s absorption of sugar, so when you’re jonesing for something sweet, opt for a handful of frozen grapes or a really good peach instead. Since many women find it harder to maintain their weight when estrogen levels decline, ditching the donuts can have add-on (or don’t add on, in this case) benefits.
  3. White carbs. The more processed the food, the easier it is for your body to process the calories from it. That’s why so many nutritionists are recommending the whole grain versions of your favorite carbohydrates. You’ll feel fuller longer and get more nutrition from whole grains like brown rice and whole-grain breads.

What foods do you find make menopausal symptoms better or worse? You know we’d love to hear what’s worked for you, so please leave us a comment or join us on Facebook or Twitter to add to the conversation!

The information contained in our blogs is never intended to replace care from a medical health professional.


Shannon Perry

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