Menopause is a huge eye-opener that your body is undergoing dramatic changes. It’s time to take great care of yourself by making prudent healthy lifestyle choices. Lifestyle modifications, eating right and staying physically active help work through menopause.
Understanding menopause - Symptoms of menopause
Women tend to get considerably alarmed as menopause approaches. Common manifestations of this midlife transition include - hot flushes, anxiety, mood swings, sweating, exhaustion, depression and poor memory. Long term ramifications are – drop in libido, cardiac disorders, osteoporosis, and dementia.
While most of us lament about what we can't alter and how menopause hits us hard, there are in fact a whole host of things that you can do to age healthfully and gracefully and make a smooth changeover.
The symptoms of menopause are brought on by an alteration in your hormone profile. With age, the ovaries manufacture reduced quantities of estrogen and progesterone. A dip in these hormones is typically seen as irregular periods. In the fourth or fifth decade, a woman’s ovaries no longer release eggs and the menstrual cycle abates. Consequently, all the clinical manifestations commence.
Dietary suggestions during menopause
Maintaining a wholesome diet is the foremost step to caring for your health during menopause. The symptoms of menopause and diet go hand-in-hand and it has been substantiated that eating right and steering clear of certain specific foods can help make menopause a lot more endurable. A profusion of symptoms come on as menopause gets down to business and being aware of the symptoms allows you to assert control over your feminine health. We’ve rounded up an inventory of foods to help make the unavoidable a little bit less nerve-wracking!
5 Powerful menopause-friendly foods
During menopause, women face considerable health issues; here’s a detailed explanation for healthy diet and food for women who are in their peri-menopausal and menopausal years.
1. Load up on calcium: At menopause, you are at a huge risk for developing osteoporosis. Statistics reveal that 1 out of 2 post menopausal women consume half the RDA for calcium. By consuming adequate amounts of calcium before, during, and after menopause, you can most definitely decelerate the loss of bone as well as the development of osteoporosis and osteoarthritis. Step up your daily intake of dairy, dark leafy greens, almonds, broccoli, and sesame seeds. You could also talk to your OB/GYN and start a calcium supplement.
2. Amp up on the sunshine vitamin! You must ensure that you consume sufficient amounts of foods rich in vitamin D. Vitamin D is required to absorb calcium and to prevent bone loss. Foods that are chockfull of vitamin D are - fatty fish and foods that have been fortified with the vitamin. You may also consider embarking upon supplementation; confer with your health care provider.
3. Fibre to thwart heart diseases: Estrogen shields women from the ravages of cardiac diseases; accordingly, when the level of estrogen drops, the risk of developing heart diseases shoots rapidly, making cardiac disorders the primary cause of death after menopause. Fortunately, you can cut back on this risk significantly by consuming the right diet and exercising regularly. A high fibre diet is your best friend – eat lots of whole grains, fresh fruits and vegetables, and beans and legumes. These are packed with heart-friendly fibre which keep your lipid profile normal, ensure the cholesterol levels don’t skyrocket and keep your blood pressure within the standard range.
4. Complex carbs to reduce depression: When the hormones start decreasing, the brain chemistry gets altered too, especially levels of the nerve chemical – serotonin. Menopausal women often grapple with depression and are seen to have lower levels of serotonin. When serotonin levels drop, you feel grumpy and grouchy and crave sweets; conversely, good levels of serotonin switch off cravings and reinstate a pleasant mood. You can deal with depression and mood swings by having a carbohydrate-rich snack every evening. Opt for rava idli, whole wheat toast or popcorn. Including complex carbs is can help greatly help enhance serotonin levels and to boost your mood. Also, make sure that you begin your day with a wholesome breakfast and do not miss any meal through the day; this makes sure that your blood sugar levels stay steady. Oscillating blood sugar levels also cause irritability, gloom and mood swings.
5. Chomp on almonds! Experts have stated that you should eat almonds every single day for good nutritional support during menopause. Almonds are brimming over with healthy fat, which effectively counters the drying effects of dipping estrogen levels. Almonds are also jam-packed with vitamin E, magnesium, and riboflavin. They make a smart addition to your diet.
As is with any phase in life, there aren’t any quick fix solutions when it comes to successfully managing menopause. Incorporate the right diet in to your regime and stay physically active. Yoga, Tai Chi, low-impact aerobics, and walking are fantastic options to stay active in your menopausal and post menopausal years. You should also integrate relaxation techniques and mediation in to your routine to lessen anxiety and apprehension. Understanding menopause and ensuring an early intervention helps you embrace menopause in a smooth manner.
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