A Guide To Best Diet For Menopause
Menopause is also known as "change of life" as this is the stage when woman stops having periods, indicating end of her reproductive years. It is a natural process where ovaries of women stop producing hormones progesterone and estrogen. Changes and symptoms may have come many years earlier but menopause is reached when a woman has not had periods for a period for one year.
Some of the symptoms of menopause are hot flashes, vaginal dryness, changes in periods flow, mood swings, thinning hair, depression, trouble sleeping and trouble focussing. Some of these symptoms need treatment that you can get by consulting your doctor.
Best Diet For Menopause
A strong correlation has been found between phytoestrogens and relief in menopausal symptoms. These symptoms are different for different women and it is not easy to decide any particular best diet for menopause. Menopause can lead to osteoporosis and consuming low fat sources of calcium such as milk, cheese and yoghurt can prevent weakening of bones . Spinach, fish, kale, broccoli, soybean products and some legumes are also some good sources of low fat source of calcium.
Best diet for menopause to deal with hot flashes includes lots of soy products in daily diet. To prevent weight gain during menopause, take diet that is rich in complex-carbohydrates and low in fat. It is best to take diet rich in fruits, vegetables, whole grains and avoid foods such as white bread, sugar and white rice.
To improve sleep, the best diet for menopause is soy again as it is high in its tryptophan content. Tryptophan aids the body in protein absorption and production of serotonin, which is important in regulating sleep cycles. Consuming foods that are rich in tryptophan improves the quality of your sleep and it is available in soy, yellow fin tuna, chicken breast, lamb loin, beef tenderloin, shrimp, halibut, snapper and salmon.
To improve the mood during this phase, the best diet for menopause consists of carbohydrates, tryptophan and phytoestrogens. Serotonin improves mood, improves appetite and helps women avoid gaining excess weight. Your body also needs complex carbohydrates for energy and you can take vitamin B-complex supplements to meet the daily requirement.
Overall, the best diet for menopause is the one that is low in fat and rich in nutrients. It is advisable to limit your slat intake, smoking and consumption of spicy food as they trigger hot flashes and increase their intensity. If you are not sure what foods will suit you best, you can consult a dietician who can help you draft a menopause diet plan as per your liking and preferences. In addition to following the dietary guidelines, it is also important to exercise at least thrice a week as it will help in overall digestive functioning and will also prevent midlife weight gain.