On an average, menopause hits you in your 4th or 5th decade; that’s when the ovaries stop discharging eggs, and the menstrual cycle comes to a standstill. When you go without a menstrual period for 6 to 12 months, that is what is classified as menopause. A majority of women wrestle with the dreadful symptoms as this happens. This change is attributed to a drop in the manufacturing of the hormone estrogen. As the ovaries cease to produce estrogen, symptoms commence. Most women are terrified of the term menopause and its ramifications. Common manifestations include – intense sweating, hot flushes, mood swings, anxiety, exhaustion and insomnia. Long term implications include – cardiac disorders, osteoporosis, depression and dementia - massively damaging women’s health.
As you move in to menopause, it is very crucial that you watch your diet carefully and make the necessary lifestyle modifications that’ll ensure a smooth transition. Eating less-than-healthy foods can aggravate your menopause symptoms significantly. Knowing what foods to stay away from can make this changeover more manageable and less painful.
Clinical trials and studies have shown that women who ate a diet packed with nutrient dense foods and fresh fruits and vegetables were less prone to the awful menopausal symptoms, compared to women whose diet comprised of greasy foods and sweets. Reducing your intake of certain specific foods can help ease a lot of distress that has been associated with menopause, and menopause symptoms. Steering clear of these foods can also help you stay healthy in the years to come.
3 Foods that aggravate the symptoms of menopause
Biscuits, cakes, donuts, cookies, wafers and crisps all taste simply wonderful, but they’re loaded with excessive sodium, sugar, and trans fats. They cause water retention, bloating, make you put on unsightly kilos, trigger mood swings and set off fluctuations in your blood sugar as well as blood pressure levels. Fatty foods and high sodium foods significantly increase your risk for cardiac diseases – and since you are already at a risk for heart-related ailments post-menopause, given that the protective hormones have dwindled, you definitely need to avoid them. These foods greatly exacerbate all the menopausal symptoms. Sugary foods prompt a sudden rise in the blood sugar profile, followed by a sharp downwards spiral – this causes mood swings and exhaustion. Watch the amount of fat you consume and drastically cut back on sugar. Make sure your menu is a lesson in women’s health - chockfull of complex carbs and beans; they steady your blood sugar level and keep you feeling fuller for longer. When hunger pangs strike, try healthy alternatives, like – a whole wheat sandwiches, dhokla, idli chutney, hummus, puffed rice, etc. the list is endless! They are the perfect nibbles and do not pump you full of the symptom-triggering villains!
Studies show that coffee most definitely worsens your menopause symptoms; especially the hot flashes, mood swings and fatigue. Menopausal women who consume caffeinated drinks are more susceptible to the agonizing symptoms, compared to women who don’t. So, in case you are used to jump-starting your day with a mug of coffee, you should consider making a switch. Swap your morning coffee for ginger tea, basil tea or white tea. In order to battle the mid-afternoon slump, try a yogurt smoothie or a fresh fruit instead of depending on caffeine for a kick!
Foods listed high up on the heat scale set off profuse sweating and hot flashes, subjecting you to unimaginable suffering. Steer clear of these altogether. If you’re wondering what your meals would taste like without spices and are worried about having to eat bland - stop panicking! To jazz up a bland dish, sprinkle oodles of other spices – select from turmeric, cumin, coriander, cinnamon, basil, and cardamom. These provide loads of flavour without as much heat and also proffer health benefits to deal with peri-menopausal and menopausal symptoms. Spices hold a whole horde of health benefits for our body. Include Tata Sampann spices in your food as they contain natural oils. These natural oils are responsible for each spice’s benefits, color and flavour – and will help your #SpiceUpYourHealth.
Remember, the chief dietary recommendation to allay your menopausal symptoms and to assure yourself a smooth transition is to eat a lot of plant foods. Step up your consumption of phyto-estrogens – these are plant compounds that have the ability to bind to the estrogen receptors and can possibly restore some of the effect of the hormone estrogen that is now not being manufactured. Along with a healthy dietary pattern, make sure you get plenty of exercise and manage your stress well. All these will assist in the pursuit of an all-round healthy lifestyle and help make the mid-life changeover smooth.
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