Control Menopause Effects With A Healthy Diet

Some risk factors and symptoms linked with aging and menopause can't be change. But good nutrition can help prevent or ease certain conditions that may develop during and after menopause.

Before we going to Healthy Diet, Lets see the some symptoms of menopause

    1)   Hot flashes.

     2)   Breast tenderness.

     3)   Worse premenstrual syndrome

     4)   Fatigue

     5)   Irregular Periods 

     6)   Vaginal Dryness

     7)   Urine leakage when coughing or sneezing  etc. 

DIET - 

Get enough calcium - Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. Aim to get 1,200 milligrams per day. Don’t forget to take vitamin D and magnesium as they help in the absorption and metabolism of calcium.

Pump up your iron. Eat 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 enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. Although women should never compromise on dietary iron ever in their lifetime, it becomes crucial during menopause. 

Get enough fiber - Being women, this is our biggest fear. All those hormonal changes and stress eating make you an easy target to inches and pounds. Therefore, watch the amount of fat in your diet and cut back on sugar. Eat complex carbohydrates, such as brown grains, wholegrain pasta, bread and rice, etc. as they help balance blood sugar levels and keep you feeling fuller for longer. Most adult women should get about 21 grams of fiber a day.

Eat fruits and vegetables - Have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

HOT FLUSHES - Dropped level of estrogen tricks our body’s temperature regulator, hypothalamus, into believing that the body is heating up. This leads to ‘menopausal sweating’. Hence, avoid anything that makes you feel hot. Some common stimulants of hot flushes are coffee, alcohol, chocolate and spicy foods. Avoid these, especially at night.

Drink plenty of water - As a general rule, drink eight glasses of water every day. That fulfills the daily requirement for most healthy adults.

Maintain a healthy weight - If you're overweight, cut down on portion sizes and eat fewer foods that are high in fat. Don't skip meals, though. A registered dietitian or your doctor can help you figure out your ideal body weight.

TIREDNESS - The hormonal imbalance increases cravings for sugary and carbohydrate-rich foods. Upon consumption, these food items increase blood glucose levels and we feel a strong surge of energy. However, a few hours later we experience a drastic drop in energy and tiredness. Hence, we need to fight these cravings by having fresh fruit and nuts instead of cakes, cookies, chocolates, etc.

Limit alcohol to one or fewer drinks a day.

SKIN HEALTH - The most saddening signs of menopause are seen on our skin – it goes dull and starts losing its tautness. To counter that, load your diet with legumes, nuts and seeds like pumpkin seeds, flax seeds, sunflower seeds, that contain Vitamin E, zinc and calcium and help prevent dry skin. Additionally, they balance hormonal levels and ease the effects of the transitions.

OVER TO YOU 

 Good nutrition can help prevent certain conditions and ease the rest of them. So, modify your diet accordingly and enjoys this transition. Motivate yourself everyday with some exercise and proper diet .