Menopause refers to the end of periods. It is a natural process and is confirmed when a woman has not menstruated for a year or more. Dealing with menopause is not a cup of tea: women suffer a lot during this time.
Some of the common symptoms of menopause are hot flushes, fatigue, dizziness, weakness, headaches, irritation, frustration, and more. Women need to take extra care of them during menopause.
Generally, women hit menopause after their 50’s. But in some cases, it can occur earlier. It takes place in two phases: Perimenopause and Postmenopause.
Perimenopause begins 8 to 12 years before menopause and signifies the end of women’s reproductive years. During this period, many women experience insomnia and vaginal dryness. In the last years of perimenopause, women’s estrogen levels drop significantly, which can lead to various health issues like mood swings, memory loss, anxiety, etc.
One year after the end of menopause is known as postmenopause. During this stage, the woman’s body makes very little estrogen and suffers from a lot of health issues like osteoporosis and heart disease.
Menopause is associated with significant blood loss, which can lead to a deficiency of iron. Therefore, physicians typically recommend iron supplements for women. It comes in various forms like pills, liquid, tablets, capsules, etc. Some women do not like the taste of iron: it would be best for them to take iron capsules.
The symptoms and risk factors associated with the menstruation cycle climacteric cannot be diminished. But a proper diet and some lifestyle changes can help to reduce the symptoms of menopause. Here is a list of 10 diet tips that can help to ease the menopause transition.
- Eat Calcium-Rich Food
Menopause increases the risk of osteoporosis and bone loss. Therefore, it is vital to increase the intake of calcium and vitamin D rich foods like yogurt, orange, tofu, broccoli, legumes, sardines, salmon in your diet. They can reduce the risk of bone loss and ease the episode of menopause.
- Boost Up Your Iron Level
As mentioned earlier, women’s bodies lose extensive amounts of iron because of bleeding during menopause. Therefore, to prevent yourself from iron deficiency anemia, you should include iron-rich food in your daily meal. Some of the foodstuffs that contain an abundance of iron content are fish, green leafy vegetables, dried fruits, whole grains, red meat, etc.
- Include Fibrous Food In Your Diet
Many women tend to gain weight during the menopausal time. This is due to many reasons, such as sugar cravings, water retention, poor life habits, and more. It is advised to have fibrous food in the period of the menstruation cycle climacteric.
Fiber makes you feel full for long hours and thereby helps in maintaining optimal weight. Not just that, it helps in digestion and regulates the blood sugar level of your body.
- Eat Vegetable And Fruits
Fruits and vegetables also aid in maintaining a healthy weight. They are low in calories and fats and make you feel full for a longer time. Proper intake of these helps prevent obesity, which is the main cause of heart disease and high cholesterol. According to doctors, a woman should eat 2 cups of vegetables and fruits daily.
- Drink Plenty Of Fluid
Because of hot flashes and excessive blood loss and sweating, women’s bodies lose large amounts of water during menopause. This can result in dizziness and fatigue. Hence, to stay hydrated, it is essential to drink plenty of fluids. You should drink at least 10-12 glasses of water or juice a day.
- Stay Away From Trigger Food Items
Some food items can trigger the symptoms of menopause, such as spicy foods, caffeine-rich foods, and alcohol. That’s why you should stop eating such food items. Otherwise, they may activate not-so-desirable symptoms such as hot flashes, night sweats, and dizziness.
- Eat Phytoestrogens Rich Food
Phytoestrogen is a natural compound found in many plants, including beans, soya, beans, lentils, tofu, whole grains, and seeds. It increases the estrogen content and can relieve you of various symptoms of menopause.
- Avoid Processed Food
Processed or fast foods contain high amounts of sugar and salt, which causes in the stomach. The gas can lead to bloating, which results in pain, swelling, and discomfort.
- Include Protein In your Daily Meal
A sudden decrease in muscle mass has been observed when women are going through menopause. Only protein can help in coping with this. Therefore, it is vital to eat protein-rich food such as meat, fish, egg, legumes, nuts, etc., during menopause.
- Don’t Hassel To Take Dietary Supplements.
Menopause is a critical phase of women’s life. Her body’s nutritional needs suddenly increase during this time, which cannot be filled just with healthy foods. To deal with menopause symptoms needs dietary supplements such as iron, calcium, multivitamins, etc. s.
The Bottom Line:
If you are also experiencing symptoms related to menopause, then the above-stated diet tips can definitely help you cope with them.