- Eat whole grains
Whole grains make a great addition to a healthy and balanced diet as they are full of vitamin E, which helps decrease hot flushes. They are also a natural calming food as they contain vitamin B, which supports the nervous system. Always select food with whole grains rather than refined grains as these are the ones that retain their nutrients.
- Incorporate legumes
Legumes are a food group that contains lentils, beans, and peas and are perfect for a menopausal diet because they are proteins with lots of minerals and low levels of fat. These minerals play an important role in stabilizing weight changes that occur when your sex hormones destabilize.
- Snack on fruit
Fruit are a really important part of any diet but become essential during menopause as they provide both fiber and minerals as well as natural sugars. The most important fruits include plantain, apples, melons, avocado, mango, and berries.
- Don’t skimp on vegetables
Vegetables contain lots of nutrients that can support you during and after menopause. However, it is important to buy them from local markets as they are most likely to contain the highest amount of nutrients and the lowest amount of chemicals.
- Choose lean meats
Meat has gotten a bad reputation as a healthy food source however, it is important to incorporate it into a menopausal diet. Selecting lean cuts of meat such as chicken and pork loin, are both a great way to stock up on protein and avoid saturated fats that lead to weight gain.
- Stock up on fish
Incorporating fish and shellfish into a menopausal diet is the best way to boost levels of vitamin E, A and D. Seafood also provides omega-3, which are good fats that support good skin, memory, and vaginal health. The best fish are salmon, tuna mackerel, anchovies, and herring.
- Buy unrefined oil
Although fat has a bad reputation, there all lots of high-quality fats that are essential for maintaining a healthy diet. These fats can be found in unrefined oils. Using unrefined oils in cooking is important as it means that they haven’t lost their nutritional value.
- Don’t cut out butter
Butter has garnered a bad reputation in the diet industry but it is isn’t as unhealthy as it seems. This is because it is full of antioxidants, vitamin E, and selenium, which haven’t been destroyed by processing.
- Limit sugar
Sugar is an integral component of a healthy diet as it is metabolized into glucose, which is an important energy source for the body. However, the effects of glucose can become negative during menopause as the body is less able to stabilize glucose levels. Thus, it is important not to go overboard with the sugar.
- Go for high fiber
High levels of estrogen in the blood can increase the intensity of menopausal symptoms such as stress and may heighten the risk of breast cancer. This risk can be subdued by eating a diet high in fiber, which encourages the body to excrete excess levels of estrogen.