As a woman’s menstrual cycle starts to come to an end, she will naturally transition into menopause. Menopause is confirmed one year after your last period. However, the symptoms and transitions that are associated with menopause can last for many years.
While menopause is linked to a lot of uncomfortable symptoms, what you eat might ease the transition and reduce your symptoms too.
Are you interested in learning more? If you are, then keep on reading and we will help you with eating right during menopause as we show you the foods that you should avoid.
Foods to Avoid
By staying away from certain foods, you might be able to reduce some symptoms that are associated with menopause. These include poor sleep, weight gain, and hot flashes.
Added Sugars and Processed Carbs
Metabolic syndrome, insulin resistance, and high blood sugar have been linked to higher instances of hot flashes in women undergoing menopause. Added sugars and processed foods are also known to rapidly raise blood sugar.
The more processed your meal is, the more pronounced the effect is going to be on your blood sugar.
This means that you should reduce how much processed foods and added sugars you eat. These foods include baked goods, crackers, and white bread. This will help you reduce hot flashes while you undergo menopause.
You should keep your added sugar intake to less than ten percent of your daily caloric intake.
Alcohol and Caffeine
Alcohol and caffeine can trigger hot flashes in women who are going through menopause. While they might not increase the frequency of hot flashes, they are likely going to increase the intensity.
Alcohol and caffeine will also likely disrupt your sleep. And a lot of women who go through menopause tend to have trouble falling asleep.
If this happens to be a problem for you, then you definitely shouldn’t have any alcohol or caffeine around bedtime.
Spicy Foods
It’s often recommended to women who are going through menopause to avoid eating spicy foods. Spicy foods can lead to gastrointestinal issues and make a lot of your symptoms worse.
High-Salt Foods
Eating foods that contain a lot of salt might lead to lower bone density in women who are going through menopause. Also, after going through menopause, the reduction in estrogen might increase your chances of developing high blood pressure.
You should lower your salt intake to help lower the risk.
Also, sticking to a moderate-salt diet compared to a high-salt diet can lead to a better mood.
Foods to Eat
Now that we have gone over the foods that you should avoid, let’s go over some of the foods that you should consider eating. These foods might help to relieve some symptoms that are linked to menopause, including low bone density, poor sleep, and hot flashes.
Dairy Products
As you go through menopause, your estrogen levels will decrease. This can increase your risk of breaking your bones.
Dairy products, such as cheese, yogurt, and milk, contain vitamins K and D, magnesium, potassium, phosphorous, and calcium. All of these nutrients are very useful when it comes to bone health.
Women who consume more animal protein and dairy tend to have higher bone density than those who eat less.
Also, eating foods that are high in the amino acid glycine will help you have a deeper sleep if you’re going through menopause. These foods include cheese and milk.
Also, eating a lot of dairy will decrease your chances of experiencing menopause prematurely. This is when menopause occurs before you turn 45.
Women who consume a lot of calcium and vitamin D – which fortified milk and cheese are rich in – have a much better chance of avoiding premature menopause.
Healthy Fats
Healthy fats, such as omega-3 fatty acids, can be beneficial for women who are going through menopause. Women who consume omega-3 supplements will have fewer hot flashes and less intense night sweats. This guide gives a lot of helpful information on supplements for menopausal women.
Fatty fish, including anchovies, salmon, mackerel, and sardines, are very rich in omega-3 fatty acids. Seeds like hemp seeds, chia seeds, and flax seeds are also rich in omega-3 fatty acids.
Whole Grains
Whole grains are high in nutrients, including vitamin B vitamins, such as pantothenic acid, riboflavin, niacin, and thiamine. They’re also rich in fiber.
If you eat a lot of whole-grain foods, then you will be able to reduce your risk of premature death, cancer, and cardiovascular disease.
When you eat three or more servings of whole grains each day, you’ll be able to significantly reduce your chances of developing diabetes and heart disease, compared to people who mostly eat refined carbs.
Whole-grain foods include rye, Khorasan wheat, quinoa, barley, whole-wheat bread, and brown rice. Look for “whole grain” listed as the top ingredient on the label when you are looking at packaged foods at the grocery store.
The Importance of Knowing About Eating Right During Menopause
Hopefully, after reading the above article, you now have a better idea of what foods you need to be avoiding when it comes to eating right during menopause. As we can see, processed foods added sugars, and other products can make your symptoms more frequent and severe. This article should have shown you how you can relieve your symptoms while boosting your health.
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