Oatmeal. Fluctuations in the level of hormones—including thyroid and adrenal hormones, progesterone, and estrogen—leave many women feeling drained of energy during menopause. Eating oatmeal can give energy levels a much-needed boost. That's because the whole grain is a rich source of manganese, vitamin B, and iron.
Things like oatmeal, full-fat Greek yoghurt, homemade granola and eggs are all good options that help keep your blood sugars stable and release energy slowly to help avoid slumps.
Plain wholegrain rolled oats (not the processed kind) are an amazing gut and cardiovascular-loving addition to a healthy menopause diet. They're high in protein, help keep energy and blood sugar levels stable plus keep you fuller for longer.
Your menopause nutrition does not have to look out of the ordinary. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. Eggs are also an excellent protein source for menopausal women as they have been shown to reduce cholesterol levels, heart disease risk, and obesity.
If vasomotor symptoms of menopause have you hot and bothered, studies suggest you can reduce them by changing your diet. A hot, caffeinated latte could trigger a hot flash; a diet of cooling foods such as avocado may help reduce the intensity and frequency of vasomotor symptoms.
Fruits and vegetables like apples, pears, peaches, carrots, celery, and cabbage all contain phytoestrogens. They are also loaded with vitamins, minerals, and antioxidants that can help protect against disease. When incorporated into your daily diet, these foods can help to boost your estrogen levels naturally.
Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.
The probiotic-rich food helps digestion, is rich in nutrients women need, and can lower blood pressure. If there's one food group that comes up a lot for menopausal health, it's yogurt.
Chicken, turkey, fish, beans, and legumes are all good sources of lean protein, which can keep you fuller, longer. By upping your protein intake, you'll be less hungry later on and less likely to overeat, which can help lower the risk of weight gain, says Coates.
Avoid Inflammatory Foods
Foods said to contribute to inflammation in the body are restricted on this plan. inflammation-promoting fare includes sugars, processed grains, fried foods, processed lunch meats, saturated fats, and soda, according to Harvard Health Publishing.
Women going through the menopause should increase their intake of food sources of calcium, magnesium and vitamins D and K to maintain integrity of their bones. In addition, high amounts of phosphorous – found in red meat, processed foods and fizzy drinks – should also be avoided.
If you're having hot flashes during menopause, you may find it helps to avoid certain "trigger" foods and drinks, like spicy foods, caffeine, and alcohol.
This Greek Yoghurt Bowl is a quick, delicious and nutritious snack for women going through the menopause and contains essential nutrients that can support menopausal symptoms: Calcium to help bone health. Fibre to support digestive health. Omega 3 to help maintain normal blood cholesterol levels.
Caffeine for Menopausal Women: More Hot Flashes but Less Mood and Memory Problems. A recent study of 2507 menopausal women suggests that menopausal women with higher caffeine intake are more likely to have hot flashes and night sweats; however, they have fewer problems with mood, memory, and concentration.
Phytoestrogens are present in many human foodstuffs including fruits (plum, pear, apple grape berries, …), vegetables (beans, sprouts, cabbage, spinach, soybeans, grains, hops, garlic, onion,…), wine, tea, and they have been identified in a number of botanical dietary supplements.
The best diet is one that is rich in fruits, vegetables, and whole grains and includes lean sources of protein (poultry, lean meats, and fish) and low- or no-fat dairy products. Limit the amount of fats and sweets you eat. Some research suggests that spicy foods can trigger hot flashes.
Berries, particularly blueberries, are rich in antioxidants. A 2018 study has found that the higher the dietary intake of antioxidants, the greater the reduction in hot flushes, sweating, sleep problems, anxiety, exhaustion, and difficulty concentrating[1].
Alcohol like bourbon, wine, and beer contain phytoestrogens (estrogen-mimicking substances), which can raise your estrogen levels, worsening PCOS, endometriosis, and fibroid symptoms.
The estrogenic activities of the foods were estimated by comparing the uterine weights, uterine fluid volumes and the vaginal cornification indices of each group of rats with those of groups fed other foods. Almonds, cashew nuts, peanuts, oats, corn, wheat and apples all showed estrogenic activity.
One More Reason to Eat Your Spinach and Kale
In the results, the researchers found that in the vegetable groups, higher consumption of leafy greens and cruciferous vegetables led to a significant reduction in overall menopausal symptoms and specifically in physical symptoms.
Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices.