Brightly hued fruits, such as mango, cherries and berries, are also loaded with powerful antioxidants. Fatty fish: Several studies link the heart-healthy fats in fish, called omega-3 fatty acids, to improved mood and brain function. Omega-3 fatty acids can also help keep blood pressure levels in check.
Add foods containing plant estrogens, or phytoestrogens. Broccoli, cauliflower, dark berries, chickpeas, and soybeans can help mimic estrogen and reduce some menopausal symptoms, says Dr. Mandal.
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.
Healthy fats play an important role in everyone's diet, especially for women during menopause. These foods, including fatty fish, flax seeds, chia seeds and avocados can help your body absorb nutrients it needs and may reduce the frequency and severity of menopause symptoms.
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.
Lemons and other citrus fruits, especially blood oranges, mandarins, limes, bergamot and other varieties of oranges are full of bioactive compounds that help your heart, blood vessels and hot flushes during your menopause transition.
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.
However, research has shown that hormone balance tea blends consisting of green tea and spearmint can help reduce testosterone levels. Drinking spearmint tea twice daily can also increase the production of estrogen and progesterone, restoring regular ovulation cycles in women with PCOS.
Try to stop eating foods that are likely to trigger hot flushes and night sweats by avoiding stimulants like coffee, alcohol and spicy foods especially in the evening. To combat any tiredness you might be feeling, cut out sugary foods instead opting for protein rich snacks such as a boiled egg & cherry tomatoes.
This recipe is the perfect breakfast for menopause and provides a quick solution to including the necessary vitamins and minerals into your diet. It is especially important to eat a nutritious meal and not skip breakfast during menopause and perimenopause.
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.
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.
Foods that reportedly increase estrogen include flax seeds, soybean products, chocolate, fruit, nuts, chickpeas, and legumes.
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.
Avoid alcohol, spicy foods, and caffeine. These can make menopausal symptoms worse. If you smoke, try to quit, not only for hot flashes, but for your overall health. Try to maintain a healthy weight.
Eating Chocolate May Trigger Hot Flashes
Like coffee, chocolate is also considered to be a food that can contribute to hot flashes. Chocolate contains caffeine, which may cause hot flashes. Chocolate also contains another chemical that can affect the brain's temperature control center contributing to hot flashes.
During this transition time before menopause, the supply of mature eggs in a woman's ovaries diminishes and ovulation becomes irregular. At the same time, the production of estrogen and progesterone decreases. It is the big drop in estrogen levels that causes most of the symptoms of menopause.
Menopause and endothelial function
“Previous research suggests blueberries may improve endothelial function through reductions in oxidative stress, while also exerting other cardiovascular benefits.”
It contains electrolytes which are combinations of minerals and vitamins that help to balance the blood very easily. Cucumber is also anti-inflammatory so it can be great for menopausal joint aches and pains. Plus, it's an antioxidant so is also really good for keeping you detoxed, so it's a nice cleanser.
Fruit. Regular intake of fruit including strawberries, pineapple, mango, melon and apricots has been associated with reduced incidence of hot flushes and night sweats. This may be partly due to the fact that women who consume fruit, eat a better diet overall - a diet higher in fibre and low in trans fat.
Blackberries, blueberries, cranberries, raspberries, and strawberries can all help to increase estrogen levels. As well as being rich sources of fiber, vitamins, and antioxidants, berries contain high levels of phytoestrogen lignans.
Traditional natural hormone replacement therapies
phytoestrogens, which are dietary estrogens found in legumes, seeds, and whole grains. folate (vitamin B-9 or folic acid) St. John's wort.