REDUCE MENOPAUSAL SYMPTOMS NATURALLY WITH FOOD

Menopause is the permanent end of menstruation and ability to conceive. You can start to transition into menopause as early as your mid-30s, with most women entering menopause in their 40s or 50s (the average age is 51 in the U.K.). For some, menopause comes earlier due to health conditions, including a history of?eating disorders, cancer treatment or surgical removal of the ovaries.

Menopause is a completely natural biological process, and therefore not a problem to solve. And although it concludes the time in a woman’s life for fertility, you can stay healthy, vital and sexual through your 50s and well beyond. That being said, there is generally a hormonal shift that occurs in women during menopause that may lead to mood swings, hot flushes, difficulty in sleeping with other common symptoms.

What types of things can you do to help get find relief from menopausal challenges? First and foremost, it’s important to realise that in most women, symptoms such as night sweats will decrease over time and then often go away completely without any treatment, including hormone replacement drugs. “Menopause is not an illness and it is normal for hormone levels to fall in middle age.

Natural remedies for menopause symptoms — meaning those that don’t involve taking hormone replacement therapy drugs — are safe and can be helpful during this transition phase to decrease symptom severity and duration. These include eating a healthy diet, exercising regularly, taking certain beneficial supplements to balance the hormones, and using natural herbal treatments, such as black cohosh and progesterone cream.

Eat Foods that Help Manage Menopause Symptoms

When trying to balance hormones and reduce menopause symptoms, your diet should include plenty of essential minerals and healthy fats. Filling up on the following foods which are “hormone-balancing,” nutrient-dense and unprocessed can help you eliminate your intake of empty calories and manage weight gain.

Keep in mind that you might need to consume less calories overall in order to maintain your weight as you get older. Due to a decrease in muscle mass and slowing of your metabolism, it’s more important than ever to limit processed foods and focus on eating good quality foods.

Foods that can help manage menopause symptoms include:

Organic fruits and vegetables:?These contain dietary fibre to manage your appetite, antioxidants to slow the aging process that can help balance hormones.

?? Vegetables such as broccoli, cabbage and kale naturally helps to balance estrogen levels. These veggies are also high in fibre vitamin C, vitamin K,

?? High-fibre foods:?Fire is important for cardiovascular and digestive health, plus maintaining a healthy weight. Some studies have even found that diets higher in fibre might help to balance production of estrogen. High fibre diets?are associated with less weight gain, healthier cholesterol levels and reduced constipation. Some of the best sources include nuts, seeds, legumes/beans, ancient grains, avocado, veggies and fruit.

?? Omega fats:?Omega-3 fats from fish can protect the heart, promote smooth skin and help to counteract inflammation from omega-6 fats (found mostly in refined oils and low quality meat). Some of the best sources include wild-caught salmon, halibut, sardines, mackerel and anchovies. Studies show that frequently consuming omega-3s might help to prevent preeclampsia,?postpartum depression, menopausal problems, postmenopausal osteoporosis, heart complications, depression and breast cancer.

?? Healthy fats and cold-pressed oils: It’s true that fats have more calories than protein or carbohydrates do, but they are also the?building blocks for hormone production, keep inflammation levels low, boost your metabolism and promote satiety that?is important for preventing weight gain. Unrefined oils provide essential vitamin E that helps regulate estrogen production. Look for virgin coconut oil, palm oil, extra-virgin olive oil and flaxseed oil. Other sources of healthy fats include avocado, coconut milk, nuts, seeds and wild seafood.

?? Probiotic foods: Probiotics are healthy bacteria that can actually improve your production and regulation of key hormones like insulin, ghrelin and leptin. They’re even capable of raising immune function and protecting cognitive functioning. The best sources include yogurt and other fermented foods.

?? Water:?Aim for 8 glasses daily to help replace fluid lost from hot flushes and to decrease bloating.

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Avoid Foods that Make Menopause Worse

?? Packaged foods:?The No. 1 food to avoid during menopause? Packaged foods. The majority of these foods?contain added sugar. Many of these foods are typically high in carbohydrates that can cause worsened hormone imbalances.

?? Added sugar:?High intake of added sugar can cause weight gain, digestive issues, worsened hormone imbalances and candida, increasing hot flashes and other symptoms.

?? Refined oils and fried foods:?Foods cooked in highly-processed vegetable oils (sunflower, corn, safflower, soybean or canola oil)

?? Carbonated drinks:?Carbonated soda or other drinks may be able to deplete the body of calcium and contribute to osteoporosis, bone loss and teeth problems.

?? Alcohol:?Many women find that drinking more than “moderate” amounts of alcohol can aggravate hot flushes and contribute to weight gain.

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I hope you have found this helpful. If you would like to find out more about how I can help you thrive in midlife despite the menopause then please contact me at https://gillmathias.com/