Menopause diet: Healthy foods that soothe symptoms
Menopause is a natural part of a woman's life, taking place usually between 45 to 55. It brings about changes in hormones and can make women experience symptoms like hot flashes, night sweats, vaginal dryness, weight gain, sleep disturbances, and mood changes. Taking care of their bodies becomes important during this time. Here are five healthy foods that can help with menopause symptoms.
Yogurt and dairy products
As women go through menopause, changes in hormone levels can impact calcium and vitamin D in the body. This can increase the risk of fractures. Luckily, dairy products such as milk, yogurt, and cheese come to the rescue. Packed with calcium, phosphorus, potassium, vitamin D, and vitamin K, these delicious options are essential for keeping bones strong and healthy during the menopause journey.
Nuts
Nuts, such as walnuts and pistachios, are packed with plant-based proteins, healthy fats, fiber, and antioxidants. Even though nuts have fat, eating a small handful can actually help you manage your weight because they make you feel full and reduce cravings. Each nut has its own benefits, but walnuts are especially great. They can lower the risk of depression and keep your heart healthy.
Beans
Legumes like black beans and chickpeas are rich in fiber content, which helps keep blood sugar levels in check and may lower the risk of type 2 diabetes when included in a balanced diet. But that's not all—they are also packed with tryptophan and magnesium. These nutrients are associated with better mood and mental well-being, making them particularly beneficial during the menopausal transition.
Fish
Fish, especially fatty types like salmon and tuna, are packed with omega-3 fats, high-quality protein, vitamins, and minerals. According to a 2019 study, those who enjoy more oily fish might have milder hot flashes, a common menopausal symptom. Research suggests that regular fish consumption may help reduce depression, which can be a concern for women during midlife.
Soy products
Soy items like tofu, edamame, and unsweetened soymilk are made from soybeans which provide high-quality plant-based protein. But what makes them special for menopausal symptoms are the phytoestrogens, or plant estrogens, they contain. These can be helpful for women with menopausal symptoms like hot flashes and night sweats. So, if you eat soy foods regularly, you might find some relief from these uncomfortable symptoms.
