Oh, menopause. They say “change.” This season of life is often considered a very difficult time for women, full of hormonal disorders, mood changes, temperature disorders, and unwanted weight fluctuations. It sucks. But is it a must?
- What are the best foods?
- What foods should be avoided?
Many books and websites have sought to offer menopause solutions, including ideas like herbal remedies, essential oils, stress reduction techniques, exercise plans, and, of course, hormonal treatments. All of these can help in various ways and certainly relieve symptoms. The only area that can have the greatest effect, especially in relieving symptoms only but in delaying menopause, is dieting. What you put in your mouth every day is important, and it matters not only during menopause but years before you undergo “change.”Reducing menopause with dieting
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What are the best foods?
The advice is to eat a good diet, full of fruits, vegetables, legumes, and whole grains. This will ensure that you get adequate amounts of Vitamin A, Vitamin E, Vitamin B, Vitamin C, Vitamin D, Magnesium, Calcium and Minerals Tracking, all of which can alleviate menopause discomfort and keep your bones healthy. Another omega-3 fatty acid can be another useful addition.
Here’s a quick guide to “Eat This, Not That” for a healthy diet hormone plan!
Vitamin A: Carrots, red pepper, turnip, winter squash, sweet potato (these tubers have estrogen-like effects when consumed), watermelon
Vitamin B: Fruits, vegetables, poultry, fish, eggs and dairy products Calcium: Dairy products, vegetable milk, leafy greens, beans, nuts, tofu, and broccoli Absorbs calcium absorption as we age. Make sure to get a wide range of calcium-containing foods in your diet. Don’t forget that to get the calcium you want (in your bones!), It needs a helpful working friend to use it optimally.
These nutrients include magnesium, vitamin D, boron, and vitamin K.
Vitamin E: Nuts and seeds (almonds, hazelnuts, peanuts, sunflower seeds), spinach, avocado, pumpkin, nuts, mangoes, sweet potatoes, tomatoes This vitamin is extremely important because it stimulates estrogen production.
Vitamin C: Orange, strawberry, broccoli, cauliflower, turnip, pineapple, parsley, grapefruit, mango
Vitamin D: Sunlight, fortified foods, sardines, and salmon It is known that it is difficult to obtain sufficient quantities of these nutrients from food and sunlight, especially here in the northwest. In this rare case, the supplement is highly recommended.
magnesium: Nuts, whole grains, spinach, pumpkin seeds, figs, avocado, banana, and chocolate
Vitamin K: Dark leafy greens, Brussels sprouts, cabbage, broccoli, peaches, cucumbers, green onions
Boron: Beans, berries, sweet potatoes, figs, peaches, avocados, apples, pears, peaches, grapes, and nuts This harmful mineral not only helps calcium enter the bones, but research has also shown that it can help balance the hormone levels and relieve menopausal symptoms.
Manganese: Whole grains, beans, nuts, nuts, and oats Omega-3 fatty acids: Salmon, mackerel, sardines, mussels, flax seeds, chia seeds, hemp hearts, nuts
Here are some specific things that you should avoid to get optimal hormonal support. I’m sure this won’t be a surprise!
- Sugar and other refined carbohydrates
- Fast food
- Cultured meat plant
Other tips in the video
We hope you have identified some foods that you can start to include regularly in your diet that you may not already eat. On the other hand, I think we can all decide which foods should be removed from our routine! Also note that many healthy foods are on the list, which means they have a range of important nutrients in it. Unprocessed foods are a nutritional powerhouse and may just be an additional boost that needs to delay or reduce these irritating hormonal symptoms. Daniel Wiesenthal, MS, RD, CLT Registered Dietitian helps his clients achieve health and vitality through food, not medications. It specializes in working with food allergies, diabetes, cardiovascular health, digestive disorders, and healthy pregnancy. For more expert health advice visit her blog at FoodSense.