Menopause and Nutrition

There are no magic foods or “superfoods” that can make menopausal symptoms go away overnight. However, there are certain foods that can help improve your overall health and well-being if included in your diet.

Consume at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and fortified grain artifacts.

Foods rich in phytoestrogens

A diet rich in phytoestrogens can help reduce menopausal symptoms and a woman’s likelihood of developing osteoporosis. Phytoestrogens are compounds found in plants that act like estrogen in the human body. Foods rich in phytoestrogens include soy, licorice, flaxseed, and a variety of fruits, vegetables, and legumes.

olive oil

Olive oil is one of the best fats to consume for heart health reasons, with little or no saturated or trans fat. It is the most studied oil and forms a valuable part of the Mediterranean diet. Olive oil can be used to make a home-made salad dressing and for sprinkling on food, and is also suitable for low-heat frying, sautéing and roasting. Get extra virgin olive oil forever. Other healthy cooking oils include coconut oil and avocado oil. These oils have a high smoke point, so they are okay for higher heat cooking.

oily fish

Oily fish is an excellent source of omega-3s, as well as vitamin D, protein, B vitamins and selenium. Consuming them systematically can reduce a person’s risk of cardiovascular disease, age-related vision loss, and dementia. It is recommended that you eat several servings of oily fish each week, such as mackerel, sardines and salmon.

Dark Leafy Greens

Dark leafy greens are rich in fiber, folate (vitamin B9), carotenoids, vitamins C and K, iron and calcium. All these nutrients provide numerous health benefits, including improved digestive health and a reduced risk of developing osteoporosis and dementia. Amidst dark leafy greens are arugula, spinach, kale, collard greens, beets, broccoli, watercress, and others.

beans​

Beans are some of the best foods for perimenopause as they are loaded with antioxidants, isoflavones and calcium. It also supports a healthy weight, reduces heart risks, reduces fatigue, strengthens bones and strengthens memory. Also, beans are rich in fiber, which helps improve digestive health, but high consumption of beans can cause bloating. Soaking and cooking in a pressure cooker can help reduce negative digestive symptoms.