Oily Fish To Beat Brain Fog And For Healthy Bones
Boost your omega 3 fatty acids by eating oily fish two to three times per week. It will pay dividends in supporting your cognitive function and emotional health, as well as reducing the risk of cardiovascular disease which increases for women post-menopause. Its also a great source of protein and contains small amounts of vitamin D which is essential for calcium absorption to keep our bones strong and healthy. Bone density can reduce by up to 20 per cent in the five to seven years after the menopause, increasing the risk of fractures. There are lots of easy ways of adding oily fish to your diet: sardines on wholemeal toast is a quick and easy lunch; try salmon fishcakes or make your own mackerel pâté by blending it with some low-fat soft cheese, lemon juice and chopped dill.
Jackie Lynch is a Registered Nutritional Therapist and host of the popular diet and lifestyle podcast, The Happy Menopause. Her latest book The Happy Menopause: Smart Nutrition to Help You Flourishwas published in October 2020. Follow her on social media at @WellWellWellUK
Can Diet Help You Manage Your Weight
Knowing and understanding that the weight gain at menopause is the result of hormone changes can help you to understand how the food that you eat fits into your weight loss strategy.;
We know that the foods that you consume can alter your hormones, but they are no substitute for hormone replacement therapy .;
But that doesn’t mean that food doesn’t play a role in your weight or symptom management while in menopause.;
In fact, we know that a poor diet can exacerbate the symptoms of menopause.;
So it’s still in your best interest to eat healthy foods, even if they don’t impact your hormones in any great way.;
If you enter menopause with an extra 10-15 pounds of fat on your body we know that you are likely to have a very hard time in the post-menopausal period losing that extra weight.;
But, on the other hand, if you can take care of any extra weight BEFORE menopause, then you are in a great position to maintain your weight as you hit the transition.;
I realize that not everyone will be able to manage their weight , but it’s still worth mentioning that this is the best “weight loss therapy” for menopause.;
If you’ve already hit menopause and you’re gaining weight then it’s very important that you explore your diet and ensure that you are eating properly.;
Can You Achieve Long
Ward explains that because the menopause diet in her and Wrights book includes satisfying portions of enjoyable foods, and since its not overly restrictive, its more likely to be sustainable and effective. The word diet invokes deprivation, but a menopause diet should be thought of as a way to enhance well-being, Ward said. This eating pattern can help you look and feel your best while reducing the risk of chronic conditions that may affect your quality of life later on. She also pointed out that no one, including dietitians, eats perfectly all the time. The menopause diet is meant to help you make small changes to your routine that will stick in the long run.
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Products For Your Menopause Diet
During menopause, your diet should include a wide variety of foods so that you obtain all the essential nutrients. A healthy menopause diet and lifestyle can help reduce the severity of various symptoms of menopause and also protect against chronic health problems such as osteoporosis and heart diseases, which can result from a lack of estrogen.;
Why Is Healthy Eating Important During Menopause
Healthy eating is an important part of caring for yourself during menopause. It gives your body nutrients you need, like calcium and vitamin D. It helps you stay at a healthy weight. And it can reduce your risk for health problems that are more common after menopause, such as heart disease and osteoporosis.
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What Foods Should I Eat During Menopause
There are good calcium choices for healthier diets for women after menopause. Plain fat-free yogurt has 3 times the calcium as ice cream. Also, the low-fat milks have more calcium than the ones higher in fat. If you look for higher calcium foods, watch for low-fat options, you will gain calcium and not add fat to your diet. Other good options for high sources of calcium are broccoli, turnip greens and soybeans.
After menopause, women require 1200 milligrams of calcium per day. Milk, yogurt and cheese are some of the best dairy sources that are rich in calcium. There are 300 milligrams of calcium in an eight ounce cup of skim or 1 percent milk. As for yogurt and cheeses, you will need to look at the nutrition facts panel on the label to find out how much calcium is in each of the products. If a label says 30;percent calcium, that is equivalent to 300 milligrams of calcium. Cheeses and yogurts vary in the amount of calcium. For all dairy products choose the lower fat version for less calories and as a prevention method for heart disease.
Could I Have A Polyp
Polyps are soft outgrowths which can arise from the uterus and can cause heavy periods. They are usually benign with prevalence between 6% and 32%.3 Different research shows different prevalences and as polyps dont cause any symptoms apart from bleeding they are often under diagnosed. The prevalence usually increases with age which is why women may complain of heavy periods/irregular bleeding during the time of their menopause.4 It is still not known why polyps cause menorrhagia. A different blood supply to the polyp and impeded blood drainage may contribute to heavy bleeding.5
Polyps can be detected on ultrasound and removed using hysteroscopy . Very rarely can a polyp be cancerous .6 This risk increases with age, with post-menopausal women being most at risk, but there is no way of checking if polyps are cancerous until they are removed and sent to the lab.
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Broccoli Is A Great Source Of Calcium
As mentioned, calcium is very important to boost bone health and broccoli is an oft-overlooked source of usable calcium. “Calcium deficiencies are the leading causes of bone health degeneration. This is partly because the foods we traditionally think are calcium-rich are not usable by our bodies because they’ve been too processed,” explains Dr. Forman. Worried that broccoli will make you bloat? If you’re getting enough vitamin Dthe vitamin that stops bloatingthen you should be good to go!
What Can I Do About Hot Flashes
Hot flashes occur from a decrease in estrogen levels. In response to this, your glands release higher amounts of other hormones that affect the brain’s thermostat, causing your body temperature to fluctuate. Hormone therapy has been shown to relieve some of the discomfort of hot flashes for many women. However, the decision to start using these hormones should be made only after you and your healthcare provider have evaluated your risk versus benefit ratio.
To learn more about women’s health, and specifically hormone therapy, the National Heart, Lung, and Blood Institute of the National Institutes of Health launched the Women’s Health Initiative in 1991. The hormone trial had 2 studies: the estrogen-plus-progestin study of women with a uterus and the estrogen-alone study of women without a uterus. Both studies ended early when the research showed that hormone therapy did not help prevent heart disease and it increased risk for some medical problems. Follow-up studies found an increased risk of heart disease in women who took estrogen-plus-progestin therapy, especially those who started hormone therapy more than 10 years after menopause.
The WHI recommends that women follow the FDA advice on hormone therapy. It states that hormone therapy should not be taken to prevent heart disease.
Practical suggestions for coping with hot flashes include:
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Foods To Avoid Thatll Make You Bloat During Menopause
Hormonal changes during menopause may cause your body to look larger than usual, particularly in the stomach. But during this period of your life, you may be unable to determine whether youre gaining weight or actually experiencing bloating.
Bloating causes uncomfortable feelings of extreme fullness, tightness or swelling in the abdomen. It usually occurs for short periods of time, most commonly around menstruation or around mealtime. If the bulge is bloating, your stomach will protrude and change throughout the day, whereas your abdomen wont fluctuate in size if its actual weight gain.
Around menopause, bloating is often the result of fluctuating hormones. Both high and low levels of estrogen can increase fat storage. Menopausal bloating normally has one of two main causes: water retention or gas retention. During perimenopause, you might have higher levels of estrogen, which causes your body to retain water and can lead to bloating. You may also experience menopausal bloating due to gas in the gastrointestinal system.
The good news is that youre likely to experience less bloating once menopause endswhen the ovaries stop making estrogen and progesterone, and the body maintains fewer hormones. But in the meantime, you can reduce bloating by making various lifestyle adjustments, including a change in diet. Around menopause, be sure to avoid these foods that cause serious belly bloating.
Load Your Plate With Brain Food
Protect your mind in the later years with foods that fuel brain power! According to Somer, these include fatty fish rich in DHA and EPA , which show promise in improving memory and possibly lowering the risk of dementia. Two compounds in dark green leafy vegetables also show promise in protecting both vision and memory as we age. Finally, blueberries have been nicknamed “brain berries” because of the evidence linking them to improved brain function.
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B Vitamins And Protein Are Your Best Buds
B vitamins provide energy and regulate mood swings, while protein helps to stabilize the blood sugar . That’s why Goldberg recommends opting for foods that are both high in B vitamins and protein for your on-the-go snacks. Among her favorites are REDD Bar, Good Greens Energy Bars, Field Trip Jerky, Simply Snackin Jerky and Sunburst Trout Farms Jerky.
You Can Try Seed Cycling
Seed cycling is a naturopathic trend claiming to balance hormones and ease symptoms of periods and menopause. Flushes out the acne, mood swings, says Valikarimwala. How does it work? In the simplest terms, it involves eating flaxseeds and;pumpkin seeds in the first 14 days of your cycle followed by sesame and sunflower seeds;from day 15 to day 28. “Flaxseeds are one of the richest sources of lignans and have been scientifically proven to increase oestrogen levels and also relieve symptoms like hot flushes and nights sweats.;Along with lignans, all four seeds are also rich in fibre, manganese, magnesium, copper, thiamine, Vitamin E, and healthy fats. These nutrients are vital to good health, including reproductive health, she shares.;
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Consider Beef And Chicken Liver
This one may be an acquired taste, but hear us out; it’s one worth acquiring! Cow and chicken liver offer some of the best sources of trace mineral and B vitamins. When shopping, make sure the cow or chicken liver is of the grass-fed, zero-hormone, natural variety. “Liver is a fantastic source of vitamin C complex, iron, and many of the trace minerals our body relies on. When these are in low supply, symptoms such as those experienced in menopause become more pronounced,” explains Dr. Forman.
Guided Imagery & Bilateral Stimulation
Both tools are essential for the trauma therapy toolbox. They are noninvasive and helpful for overcoming the effects of trauma. Guided imagery can help us alter the negative or stressful pictures and thoughts in our minds and help us create new, more peaceful onesa form of instilling positive affirmations. Before you read on, I thought you might like to download my 10-minute exercise. This science-based, comprehensive video will help you to cultivate a sense of inner peace and give you a way to help overcome the effects of this pandemic GET IT HERE
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Two Servings Of Fruit Are Ideal
These gems are natural ways to calm a sweet tooth and are full of disease-fighting antioxidants, are low in calories, and are high in water and fiber to fill you up without filling you out. Shapiro cautions not to eat more than two servings per day, however, to avoid adding too much sugar to your diet.
A Drop In Estrogen Levels
Changes in levels estrogen contribute to weight gain.
Estrogen is one of the primary sex hormones in females. It plays a role in:
- physical sex characteristics
- regulating cholesterol levels
During menopause, estrogen levels dip substantially.
Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.
Hormone replacement therapy may reduce the tendency to gain abdominal fat.
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Ayurveda Can Make Menopause Easier For Women Heres Your Perfect Diet
Menopause could be a tricky phase in a womans life, and ayurveda could help them sail through the years without complications. The key is to ensure you stick to your weight loss plans and overall fitness, and in this your diet plays the most important role. What you eat, without doubt, affects every phase of your life from puberty to menopause. As women hit their late 40s and early 50s, menopause brings with it symptoms like loss of scalp hair, vaginal dryness, fatigue, and many more complications. To ensure your life isnt interrupted by menopause, make a few changes to make in your meal choices. You could take help from ayurveda.
You find a lot of people saying that menopausal women should eat heat-inducing foods but Ayurveda doesnt believe in that. In fact, Ayurveda recommends quite the opposite, says Anjali Peswani, a Mumbai-based nutritionist and food consultant.
Here, she breaks down the type of foods that menopausal women should eat, according to Ayurvedic wisdom:
What to avoid
As a rule of thumb, cut down on spicy chillis, pepper, and spices like garam masala. Reduce your intake of packaged and processed foods. They are high on salt and sugar content, and are not a good idea for any age group. Ayurveda also asks you to focus on plant-based nutrition — it doesnt recommend any kind of meat as they produce more toxins and free-radicals in the body.
What to include in your diet
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Foods To Eat On The Perimenopause Diet
1. VEGETABLES, ESPECIALLY LEAFY ;GREENSWe all know that increasing our vegetable intake is important for weight loss, but did you know leafy greens like kale, Swiss chard, collard greens, arugula, and bok choy can also improve your bone health, boost your energy, and improve your mood? These superfoods are high in fibre, calcium, magnesium, and B vitamins, and should be a staple in your daily eating plan.
2. HIGH FIBER FOODSConsuming adequate fiber is a great way to manage your weight in your peri- and postmenopausal years. You should be eating at least 25 grams of fiber a day to reap the benefits. Fiber helps with your digestive health, disease prevention, weight control, and foods high in fiber help you feel full for longer. To increase your fiber, eat foods such as lentils, black beans, peas, broccoli, raspberries, pears and oatmeal.
3. BERRIESBerries are full of fibre and packed with antioxidants, which improve blood flow. Improved blood flow delivers oxygen to the muscles, making it easier for your body to burn fat. Berries also contain less sugar than most fruits, making them a great snack to help curb sugar cravings!
4. FATTY FISHAs mentioned earlier, fatty fish like salmon, sardines, and tuna are rich in vitamin D and omega-3 fatty acids, and they are said to decrease inflammation, reduce night sweats, improve mood, and help with depression, which many peri- and menopausal women experience.
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Ways Your Diet Should Change During Perimenopause
Many women worry how their bodies will change when they reach menopause. But what you might not realize is that;perimenopauseAKA the change before the changeis when you’re most apt to start noticing symptoms.
Menopause, which women hit, on average, around 51, simply means that you’ve gone a;full year without having a period. Some people get there with nary a glitch, so you won’t necessarily notice anything before your periods vanish. But many others aren’t quite so lucky: As your body wraps up its fertile years, your hormone levels can start to fluctuateand symptoms like mood swings and hot flashes may arise.
Being in perimenopausewhich can start as early as 10 years before menopausealso means that certain aspects of your health are about to change. Right now your estrogen levels may be slowly dropping, but it’s only a matter of time before they reach an all-time low… and stay there for the rest of your life. As a result, your risk for health conditions like osteoporosis and heart disease are about to go way up.
That might sound scary, but by making some changes to your eating habits you might be able to ease a lot of the discomfort and keep your body healthier as you age, says Sherry Ross, MD, an ob-gyn at St. John’s Health Center in Santa Monica, California. Here are five dietary moves worth making when menopause is on the horizon.