What Is A Menopause Diet
Theres no singular menopause diet, however, Ward pointed out that the menopause diet plan in her book with Wright grew out of decades of working with women, personal experiences and a deep dive into the scientific literature. The research resulted in an eating plan that works well both before and after menopause. Here are the basic principles of the books menopause diet:
How To Improve Your Skin During Menopause
30 September, 2020
Menopause is a stage of complex changes when women need to take care of many different aspects that are not just internal, but also external. The skin during menopause is one of the areas that can suffer the most, and is further weakened by the weather and climate.
In todays article, we want to tell you how to improve and moisturize your skin during this time.
What Is The Average Age A Woman Stops Menstruating
The average age of menopause among US women is 51. Most women stop menstruation completely around 4 years after their periods become irregular. Certain factors can increase your risk of early menopause, such as genetics, smoking, type 1 diabetes, a family history of early menopause, and shorter cycles during your youth.
Try The Mediterranean Diet
An easy way to know what to eat during menopause is by following the Mediterranean diet. This diet, which is mainly comprised of fruits, vegetables, whole grains, and olive oil can help stave off weight gain and improve heart health. Plus, these foods can reduce hot flashes and night sweats, stabilize estrogen levels, and regulate blood sugar all of which help ease menopausal symptoms.
If you suspect youve entered menopause, make an appointment with Womens Care to learn more about bioidentical hormone replacement therapy and other treatments that can help ease symptoms.
Am I Going To Get Osteoporosis
Its true that as oestrogen levels decline, our bone health often suffers. This is because one of the functions of the hormone oestrogen is to keep calcium in the bones.
To help prevent bone density loss, do some weight bearing exercise daily this could be yoga, working out with weights, even lunges or squats whilst brushing your teeth. Also, make sure you are eating a diet that provides you with plenty of calcium, magnesium and vitamin D.
For your calcium, as well as dairy products, it can be obtained from sesame seeds, almonds and all dark green vegetables. For magnesium, good sources are dark chocolate , seeds and dark green vegetables. And for Vitamin D, youll get in from oily fish and liver, or ask in your health shop for a good quality supplement.
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What Is Premature Menopause
Menopause, when it occurs between the ages of 45 and 55, is considered “natural” and is a normal part of aging. But, some people can experience menopause early, either as a result of surgical intervention or damage to the ovaries . Menopause that occurs before the age of 45 is called early menopause. Menopause that occurs at 40 or younger is considered premature menopause. When there this no medical or surgical cause for premature menopause it’s called primary ovarian insufficiency.
Foods To Avoid During Menopause
Reaching for less-than-healthy foods as you move through menopause can worsen bothersome symptoms, such as hot flashes and insomnia. Knowing what to avoid could make this natural transition much more manageable.
Following a healthy, well-balanced diet is a good idea in general, but its especially true for women who are nearing or have just passed through menopause, says Amy Jamieson-Petonic, RD, a nutritionist and exercise physiologist in Cleveland.
Good nutrition can make a big change in how you feel with regard to menopause symptoms like mood swings, hot flashes, and exhaustion, as well as bloating and possible weight gain, Jamieson-Petonic says. Women of menopausal age should make sure to eat plenty of whole grains, fresh fruits and vegetables, and lean protein for optimal health, she says.
That advice is backed up by a survey of 400 post-menopausal women documented in an article published in April 2019 in journal Menopause, which found that women who ate a diet rich in fruits and vegetables were less likely to report having experienced menopausal symptoms than women whose diets contained more fatty foods and sweets. Decreasing your consumption of these and certain other foods may be able to ease a lot of the discomfort linked to this natural transition and help you stay healthy in the years to come.
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Is Having A Hard Time Concentrating And Being Forgetful A Normal Part Of Menopause
Unfortunately, concentration and minor memory problems can be a normal part of menopause. Though this doesnt happen to everyone, it can happen. If youre having memory problems during menopause, call your healthcare provider. Several activities have been shown to stimulate the brain and help rejuvenate your memory. These activities can include:
- Doing crossword puzzles and other mentally stimulating activities like reading and doing math problems.
- Cutting back on passive activities like watching TV.
- Getting plenty of exercise.
Keep in mind that depression and anxiety can also impact your memory. These conditions can be linked to menopause.
Dealing With Weight Gain During Menopause
When estrogen levels decline in midlife, many women may have weight gain, despite no change in their day-to-day habits. During menopause you have to be that much more careful of what youre eating and drinking, says Dr. Mandal.
Some tips for managing body weight during menopause include:
- Fill half of your plate with fruits and vegetables. Use portion control when adding the starches and proteins that complete your meal.
- Move your body daily whether you consider it exercise or just a walk. The more active you can stay, the better for weight control. Any physical activity counts, even housework and gardening.
- Reduce stress. The more stressed you are, the more difficult it will be to lose weight or maintain a healthy weight. The stress hormone cortisol is highest when youre under duress, and its linked to heart disease,diabetes, and worsening menopause symptomsincluding weight gain.
- Prioritize sleep. If youre not sleeping well, which in itself is a symptom of menopause, it can impact hormone levels even further, explains Dr. Mandal. And it can make it much more difficult to lose weight. When youre sleep deprived, your body craves simple carbs to replenish low energy.
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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.
Im As Moody And Emotional As A Teenager I Feel Like Sending Myself To My Room Help
Low mood, depression and anxiety are all common symptoms of the peri/menopause but they are not inevitable and you can do something about them. Avoid alcohol and caffeine for a start , as they may make symptoms worse.
Make sure your diet is packed full of essential nutrients. Oily fish, lean meat, plenty of vegetables, fruits, wholegrains, nuts, seeds and pulses will provide you with the minerals, vitamins, antioxidants, protein and fats required for good mental health.
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What You Eat Triggers Perimenopause And Menopause Symptoms
Are you in the perimenopause or menopause phase of your life and find yourself experiencing triggered symptoms after eating or drinking? This can absolutely occur and be related to certain foods. Let’s explore more on this!
Firstly, perimenopause and menopause is a natural transition in a woman’s life as her menstrual cycles come to an end. Changes in hormones can cause symptoms like hot flashes, poor sleep and may also negatively affect metabolism and bone density. As much as there are foods that can help ease the symptoms of menopause, others can intensify them.
Trigger symptom watch list:
Do Men Go Through Menopause
Andropause, or male menopause, is a term given to describe decreasing testosterone levels in men. Testosterone production in men declines much more gradually than estrogen production in women at about 1% per year. Healthcare providers often debate calling this slow decline in testosterone menopause since its not as drastic of a hormone shift and doesn’t carry the same intensity of side effects as menopause in women. Some men will not even notice the change because it happens over many years or decades. Other names for the male version of menopause are age-related low testosterone, male hypogonadism or androgen deficiency.
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The 12 Best Foods To Eat During Menopause
Filling your diet with these nutrient-rich foods can help fight unwanted symptoms associated with this time in a womans life.
Menopause is often characterized by hot flashes, weight gain, irritability, decreased bone health, and other hormonal changes. It occurs 12 months after a womans final periodand while its a natural transition, its not always the easiest. Estrogen levels begin to decline during this time, often causing unwanted weight gain, higher cholesterol levels, and an increased risk for several chronic diseases.
However, studies suggest that eating certain foods like oatmeal and leafy greens may help relieve or prevent symptoms of menopause. Fill your diet with these 12 nutrient-packed foods to help make the transition easier.
What Is The Best Natural Remedy For Menopause Symptoms
There are some things you can do to improve menopausal symptoms. Achieving a healthy weight, exercising regularly, and eating foods rich in vitamin D and calcium can help. Foods with a high phytoestrogen content, like soybeans, tofu, flaxseed, linseed, and beans, can also reduce symptoms such as hot flashes. Avoid foods that trigger your symptoms, as well.
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What About Plant Oestrogens
Plant oestrogens are very similar to human oestrogen. If eaten regularly, and in sufficient quantities, they can start to have mild oestrogen-like effects which is useful as oestrogen levels decline.
For some women these effects could be sufficient to help relieve menopausal symptoms, particularly hot flushes. It is worth knowing that:
- it can take two to three months for benefits of plant oestrogens to be seen
- they seem to work better for some women than others which might be down to differences in gut bacteria
- consuming plant oestrogens several times a day appears to be more effective compared to one larger dose
- foods containing plant oestrogens are also heart friendly so its worth trying to include calcium-enriched soya products like milk, yoghurts, soya and linseed bread or edamame beans two to three times each day before opting for supplements.
Take Care Of Your Bones
Health experts recommend that post-menopausal women start being screened for osteoporosis at age 65, or age 60 for women who are at higher risk. Factors that put you at higher risk for osteoporosis include a family history of the condition, a history of broken bones, an inactive lifestyle, and smoking, according to the National Osteoporosis Foundation. Also make sure that as you approach menopause you’re getting enough calcium, vitamin D, and exercise to help reduce your risk of osteoporosis.
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The Four Stages Of Menopause And Their Symptoms
Women’s reproductive lives transition from stage to stage, from childbearing years that start with puberty and progressing into infertile years, otherwise known as postmenopause. With each stage comes its distinctive list of symptoms.
Continue reading about the four stages of menopause and their symptoms for heightened awareness and better control over your reproductive health.
Ht Forms And Regimens
HT comes in several forms:
- Oral tablets or pills
- Vaginal ring
- Topical gel or spray
HT pills and skin patches are considered “systemic” therapy because the medication delivered affects the entire body. The risk for blood clots, heart attacks, and certain types of cancers is higher with hormone pills than with skin patches or other transdermal forms.
Vaginal forms of HT are called “local” therapy. Doctors generally prescribe vaginal applications of low-dose estrogen therapy to specifically treat menopausal symptoms such as vaginal dryness and pain during sex. This type of ET is available in a cream, tablet, or ring that is inserted into the vagina.
“Bioidentical” hormone therapy is promoted as a supposedly more natural and safer alternative to commercial prescription hormones. Bioidentical hormones are typically compounded in a pharmacy. Some compounding pharmacies claim that they can customize these formulations based on saliva tests that show a woman’s individual hormone levels.
The FDA and many professional medical associations warn patients that “bioidentical” is a marketing term that has no scientific validity. Formulations sold in these pharmacies have not undergone FDA regulatory scrutiny. Some of these compounds contain estriol, a weak form of estrogen, which has not been approved by the FDA for use in any drug. In addition, saliva tests do not give accurate or realistic results, as a woman’s hormone levels fluctuate throughout the day.
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Salmon Herring Sardines Trout Mackerel
Essential fatty acids found in oily fish, particularly omega-3s, have been shown to help promote heart health, notes the American Heart Association. The incidence of heart disease increases with women, especially as they age, so these healthy fats are very important, points out Taub-Dix. Omega-3s can also help reduce mood disorders, according to Harvard Health Publishing.
Foods To Avoid On The Perimenopause Diet
1. SUGARIf youre interested in finding a perimenopause diet that will help you lose weight, reducing or removing sugar from your diet is my first recommendation. When we eat sugar, opioids and dopamine are released, which make us feel really good and crave it even more. It triggers the pleasure center of our brain, as well as the reward center, which makes it a difficult addiction to crack. Sugar consumption can lead to issues like weight gain, heart disease, diabetes, and cancer, and it can also wreak havoc on your hormones, and make you feel tired and sluggish. Beware of ingredients like sucrose, fructose, and pretty much any other words with ose at the end as they contain sugar. Use natural sweeteners like honey and maple syrup instead.
2. REFINED CARBSCutting back on refined carbs foods like cookies, cakes, pastries, candies, fast foods, breaded or battered foods, sugary cereals, pastas, bagels, and pizza has many health benefits, especially when it comes to avoiding perimenopause weight gain. Refined carbs are absorbed into the bloodstream quickly, causing spikes in blood sugar and insulin levels, which can perpetuate cravings for high carb, sugary snacks.
3. PROCESSED FOODSProcessed foods such as deli meats, bacon, sausages, potato chips, and microwave meals are definitely convenient, but they tend to be high in sodium and sugar, which can lead to bloating and water retention. Avoid these foods as much as possible!
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Can I Get Pregnant During Menopause
The possibility of pregnancy disappears once you are postmenopausal, you have been without your period for an entire year . However, you can get pregnant during the menopause transition . If you dont want to become pregnant, you should continue to use some form of birth control until you have gone fully through menopause. Ask your healthcare provider before you stop using contraception.
For some people, getting pregnant can be difficult once theyre in their late 30s and 40s because of a decline in fertility. However, if becoming pregnant is the goal, there are fertility-enhancing treatments and techniques that can help you get pregnant. Make sure to speak to your healthcare provider about these options.
Fiber Water And Protein Make A Winning Combo
After menopause, women find it easier to put on weight and harder to take it off. In addition, postmenopausal women’s figures begin to change as they gain more weight above the belt. “The good news is that a few extra pounds in the hips and thighs might dent a woman’s vanity, but they won’t hurt her health,” says Somer. “On the other hand, gaining weight in the tummy and chest could signal post-menopausal health problems, from heart disease and breast cancer to diabetes and hypertension.” Health-wise, she says, apple-shaped women derive the greatest benefits from weight loss even a 10 percent reduction in weight significantly improves a woman’s health status.
How should menopausal women do this? Focus on real, unprocessed foods that are rich in the three magic ingredients for weight loss: fiber, water, and protein. “These fill you up on fewer calories, so you push away from the table before over-consuming. Cooked dried beans and peas, such as black beans, kidney beans, lentils, split peas, and garbanzos, contain all three. Old fashioned oatmeal cooked in milk also is the perfect breakfast food for weight management.” Speaking of, make the most of these ways to lose weight with oatmeal.
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Sunlight And Daily Exercise Are Essential During Menopause
Vitamin D is a crucial vitamin for women during menopause. It supports the immune system and helps to combat depression, mood swings, and sleep issues. It also supports cognitive function, so it can help with that foggy feeling some women experience during this transition. Spending time in the sunshine is a great way to boost your vitamin D intake.
Exercise is also important during menopause. It elevates the mood and helps manage stress and depression. Staying active may also reduce hot flashes and help prevent midlife weight gain. Weight training, walking, and running are all great choices during menopause because they also help to keep the bones strong throughout all stages of menopause.