Diet is very important when it comes menopausal and perimenopausal women’s health. According to research, what women eat during this stage of menopause can either exacerbate or quell menopausal symptoms. Some of the symptoms of menopause that affect women include hot flashes, sweating at night and weigh gain among others.
The key thing to eating during this stage is to improve the general body health as well as keeping menopausal symptoms at bay.
The following are the three tips for your health eating during menopause:
(1). Pick More Produce
According scientists, certain vegetables and fruits contain a mineral known as boron which increases the levels of estrogen in certain women groups. In a study done and published in menopause found out that that those women at menopause stage who ate low-fat foods and later shed some weight all experienced reduced cases of experiencing hot flashes as well as night sweats. In fact this is a two-in-one benefit.
Vegetables and fruits are good in both helping you in gaining weight during menopause as well as helping you avoid menopausal symptoms such as hot flashes and night sweats. During the stages of menopause and perimenopause, most women gain weight due to the reduction of the levels of estrogen in their bodies. Weight gain is possible because when estrogen is low the body is triggered to store more fat thus leading to weight gain.
(2). Find the Right Fats
As observed in a New research published in the American Journal of Clinical Nutrition, those menopausal women who strictly follow a Mediterranean diet composed of lots of healthy fats and whole grain pasta have high chances of cutting on their hot flashes and night sweats by a whopping 23%. On the other hand, those menopausal women who eat a diet rich in high sugars and saturated and trans fats are at a high risk of developing hot flashes by 23%.
According to information from recent research studies, trans fats have the ability of decreasing good cholesterol in the body and at the same time increasing bad cholesterol in the body. Too much of this trans fats in the body could finally lead to the loss of memory as well as leading to the inability to concentrate. Foods such as butter, fast foods, as well as baked foods are rich in trans fats and should therefore e be avoided at all costs. Go for foods such as olive oil, fish, canola, both of which are rich in unsaturated fats.
(3). Pass on Processed Foods
According to research, packaged foods are breeding sites for salt and sugar. Refined foods such as rice, pasta, white bread and potatoes have a high ability to release glucose to the body much faster leading to weight gain, high-low mood swings and making you feel so tired. Go for foods rich in low-glycemic carbs such as cereals, pastas and wholegrain breads. These foods will provide you with energy without necessarily causing you fatigue and moodiness.
Similarly, go for sugar-free drinks such as tea and water. Something people don’t know is that even soft drinks such as sodas are not good. Such drinks trick the body to think that it’s getting sugar.
According research, this means that when you actually consume real sugar, your butt, hips and belly will quickly get hold of fat. Make sure that the kind of food you are buying from your local grocery is really whole. If it comes in a packed carton, read all the specifications first to ensure that is the right thing you are buying for your health.
Food is like fuel. So; when there comes a scenario where you want to eat to live instead of living to eat, then here is the real danger to women especially those suffering from menopausal symptoms?
This doesn’t mean you cannot have a chance to enjoy your favorite ice cream. The operative term in this case should be “occasional” but not always. It would also be a good idea as you keep with all these to maintain a constant relationship with your health-care provider.