Many women experience weight gain, hot flashes, and sleeplessness during menopause, which may be a tough and frustrating adjustment. There are, however, ways to fight these symptoms while still eating your favorite foods!
You'll discover how to treat your body correctly with tasty food that makes you feel better than ever before in this guide to the best meals for women nearing menopause.
1) Fruits
Fruits are high in antioxidants, which assist your body fight cellular damage and oxidative stress. Increase your antioxidant intake as you approach menopause since oxidative stress levels grow and our systems have a tougher time combating infections. Antioxidants also help to maintain a healthy heart and strong bones, which are both important during menopause.
2) Nuts
Nuts are high in vitamin E, which can assist with memory and mental clarity. They're also high in tryptophan, a stress-relieving amino acid. Nuts' omega-3 fatty acids assist to decrease inflammation, which is essential for good skin and hair, and may even lessen your risk of depression. Mix them with dried fruit for a delicious snack, or eat them on their own in the morning.
3) Vegetables
Vegetables are high in fibre and other micronutrients, which aid in hormone regulation, oestrogen balance, and metabolic syndrome prevention. Look for frozen veggies if you're not sure where to begin when it comes to a vegetable-heavy diet. They're generally less expensive than fresh veggies and last longer since they're flash-frozen virtually as soon as they're picked. This can help limit the nutritional loss due to light, oxygen, moisture, heat, or bacteria in your fridge over time.
4) Proteins
Women in their twenties, thirties, and forties should focus on eating enough fibre and antioxidants, but they should also get adequate protein—roughly 30 grammes per day. Proteins are the building blocks of all biological tissues, including muscle tissue. When oestrogen levels drop throughout menopause, your body has less protein to replace tissues that are no longer functioning properly. So consume as much protein as you can while you still can.
5) Quinoa
Quinoa is a gluten-free and easily digested protein source. It's also high in fibre! Quinoa is a good choice for perimenopausal women because of all of these nutrients.
6) Tea
Green tea can aid women going through menopause by reducing general inflammation. Women who drink two to three cups of green tea per day are less likely than those who drink less to have hot flashes during menopause, according to research. Green tea's relaxing qualities may also help you sleep better at night, which is vital for staying healthy and stress-free throughout menopause.
7) Dark Chocolate
Polyphenols found in dark chocolate have been demonstrated to help protect against heart disease. After six weeks, a group of menopausal women who ate dark chocolate twice a day for one month had lower cortisol levels and less stress, according to one research. Why? Chocolate contains phenylethylamine (PEA), an amphetamine-like substance linked to sensations of attraction and exhilaration. PEA is an antidepressant that raises serotonin levels in the brain, helping you feel better about yourself and your life.
8) Leafy Greens
Leafy greens are high in calcium, iron, and folate, all of which are particularly beneficial for postmenopausal women. Collard greens, kale, spinach, and Swiss chard are among the examples. Bok choy, watercress, and beet greens are other leafy greens to include in your diet. Each of them contains vitamins C and K, vitamin E, magnesium, and a variety of phytonutrients.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.