Menopause is a not so anticipated but the inevitable natural process that awaits all women of a certain age. But just because it’s natural doesn’t mean that it always feels good. Menopause can activate many physical and emotional symptoms that are not so easy to handle for many women. This is the time when our hormones take a downward dive and those hot flashes and mood swings sneak up on us.
Diet plays an enormous role in how menopausal women feel and act. Here’s a general list of what to eat and what not to eat to make you upright and peppy and battle the mood swings even during those dreaded days.
Calcium - Ensure that you get enough calcium in your daily diet. Good sources of calcium are dairy products, such as milk, cheese and yoghurt (choose lower-fat varieties when you can), fish with bones like sardines. Other sources of calcium include green leafy vegetables, such as broccoli and cabbage and soya beans and tofu. After menopause, women should aim to get about 1,200 milligrams of calcium per day
Vitamin B rich food and omega-3 - To battle the difficult mood swings you must up your intake of B vitamins and omega-3 fats. Many women sense increased feelings of depression and/or anxiety during menopause. Not getting enough B vitamins and omega-3s may contribute to depression. Whole, unprocessed foods like lean meat and poultry, liver, whole grains and lentils are all rich in B vitamins. Oily fish, flaxseeds or flaxseed oil will add the omega -3 into your diet.
Pump Up iron intake - Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products.
Get enough fiber - You must increase the intake of foods high in fiber such as whole-grain breads, cereals, pasta, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day. Eating plenty of fruit and vegetables can lower the risk of many illnesses due to the antioxidants they contain such as vitamins E and C.
Protein - This can come from meat, egg, dairy products, nuts and pulses (beans and lentils). As we get older, we need protein and it plays a vital role in keening up the energy levels.
Together with certain essentials in your diet, there are certain Foods to be Avoid – to feel good and to battle the mood swings it is best to stay away from some foods like – anything that is high in saturated fat, processed food and junk food.
Many studies have shown that women find that making changes to their lifestyle and diet helps improve menopausal symptoms
