Women are more susceptible to disease, illness, and weight gain after they reach Menopause. During Menopause women begin to stop producing estrogen which protects again cardiovascular disease, Osteoporosis, and helps their metabolism. Eating right can help women transition to menopause easier and make symptoms a little less of a hassle to deal with. There are also foods out there that will help you bring in some of that extra estrogen, calcium, and other minerals that your body is lacking during this transition time.
Soy has been found to help women with their menopause symptoms. Soy helps to reduce high cholesterol and has phytoestrogen that brings up your levels of estrogen that can help to protect your arteries and heart from getting cardiovascular disease. Soy also contains calcium which will help you build up bone density helping to prevent Osteoporosis. Soy Products recommended include:
- fortified soy milk
- tofu and tempeh
- soy flour
High Fiber Grains
During menopause women frequently experience a lot of mood swings because of their constantly changing hormone levels. Some women will also experience depression during the early stages of Menopause. Women who eat a high dosage of fiber tend to not suffer from depression, or experience harsh mood swings. Foods that have fiber also tend to make you feel full quicker and longer, so you do not consume as many calories. Foods high in fiber include:
- whole grain bread
Beans help to slow down the body from absorbing glucose which will help to lower your appetite. Bean's also contain a good amount of fiber, which helps to keep your moods up, and also keeps you feeling full. Bean's help to keep your cravings down, keep your cholesterol low and your heart valves clear. Bean's are a low fat source of protein. They are packed with vitamins, minerals and calcium to keep your bones strong. Phytoestrogen is also in beans which will keep your estrogen levels up.
Fruits & Vegetables
Fruits and Vegetables serve a big purpose for a woman going through Menopause. Melons and citrus fruits are highly recommended because they are high in Potassium. Potassium helps to balances out sodium and retention of water. Most fruits are sweet which helps to stop the cravings of sweets that have a high level of fat. Broccoli is also very good for women going through menopause because of the high levels of calcium. Most fruit and vegetables are very low in fat which will help against any weight gain. Fruits and Vegetables also offer a lot of vital nutrients such as:
- naturally low fat
Foods to Avoid
Spicy food should be avoided by women going through menopause because it will make their hot flashes more intense. Caffeine is another food that women should try to stay away from. Studies have shown that caffeine causes the body to lose calcium, which will make your bones very weak. Women going through menopause need to watch what kinds of fats they put into their diet. The wrong kind such as saturated fats and trans fatty acids can clog up your arteries, which can cause cardiovascular disease. Sources: http://www.webmd.com/menopause/features/manage-menopause-with-diet?page=5