Fatigue, weight gain, mood swings and hot flashes can make you want a piece of cake or some flaming hot chips simultaneously. However, these dietary choices can in fact worsen your menopause symptoms.

Menopause is a natural transition in every woman's life. This is the time when her menstruation no longer occurs. Menopause is official confirmed when 12 months have passed since the last period of a woman. This transition and all its symptoms can last a few years which makes menopause quite unpleasant and exhausting.

While menopause is related to different symptoms and higher risk of some diseases, our diet can greatly affect this transitional time and help us ease into it with less stress and frustration.

Changes that occur during menopause

Actually, before we step into menopause first comes the so-called perimenopause. This is a time where symptoms slowly take over and the body prepares for the full transition. Afterward comes the postmenopausal which is determined by how long ago was your last period. Postmenopausal women have not had their period for at least 1 full year.

Hot flashes are a common symptom during perimenopause. One study in particular has established that moderate to extreme hot waves can go on for 10,2 years on average. This is longer than the established medical baseline for hot flashes duration.

Researchers have also discovered that black women with average weight will have hot waves for a prolonged period of time, compared to caucasian women who are overweight.

During and after this transitional period the levels of estrogen in the body slowly decrease which affects the normal hormonal cycles of estrogen and progesterone of the woman. Lower estrogen levels are related to slower metabolism which is why some women find that they gain weight during this period.

These changes can also affect cholesterol level and the way the body digests carbohydrates. Many women have reported hot flashes and troubles sleeping during their menopause transition.

Hormonal changes also lead to lower bone density which increases the risk of fractures. One of the best ways to prevent all these issues is through your diet that focuses on providing the body with all necessary nutrients.

Following a healthy diet during menopause can lower or event completely prevent the risk of certain diseases related to bone and heart health (osteoporosis and heart attacks are much more common during this period of a woman's life).

According to various experts, there are also certain foods that decrease the severity of various symptoms, such as dry skin, bloating, weight gain, hot waves, bone density loss. 

Foods and beverages to focus on during menopause

The sooner you include these foods into your menu, the easier your menopause will be over time.

Water

Vaginal dryness and dry skin are common symptoms among menopausal women. They are caused by the decreased production of estrogen and can be mitigated by having at least 8 glasses of water a day. 

Dairy products

Dairy products, such as milk and cheese, are rich in calcium, phosphorus, potassium, magnesium and vitamins D and K – all of these nutrients are vital for bone health and density.

Due to the lack of estrogen which causes lower bone density, your calcium needs increase dramatically during menopause.

If you are not on synthetic estrogen medications, try to have at least 1200 mg of calcium per day. If you are using hormone replacement therapy, 1000 mg a day would suffice.

Sources of healthy fats

Omega-3 fatty acids can be of great help to menopausal women. One research involving 483 women in menopause finds that omega-3 supplements reduce the occurence of hot flashes and night sweats. They are also beneficial to heart health so do not avoid foods rich in these nutrients. 

In order to get more omega-3 fatty acids, have more salmon, anchovies, and mackerel, as well as flaxseed, chia seeds and hemp seeds.

Take a look at our Neptune Krill Oil

Fruit and vegetables

These foods are vital through our lives but some of them are rich in particular vitamins, minerals and antioxidants that are beneficial during menopause. Cruciferous vegetables for example, are a great addition to your diet.

Metabolism tends to slow down with age and women who are 40 years or older tend to have a sedentary way of life. These factors increase the risk of weight gain – one of the most common symptoms of menopause. Leafy greens are rich in vitamins and minerals can be a good way to provide your body with vitamins and minerals that activate metabolism.

High-quality protein

The lower levels of estrogen associated with menopause lead to loss of muscle mass and bone strength. Because of this during this transition women need to have high-quality protein as part of their diet.

Ladies over the age of 50 need 1-1.2 grams of protein per 1 kg of body weight, or about 20-25 grams of healthy protein with every meal. When we talk about protein, we should mention the importance of collagen types 1 and 3. This particular protein is vital for skin elasticity, and joint health. Using a collagen supplement is a great way to take better care for your skin and lower this risk of weight gains.

Whole grain products

Some whole grains, such as oatmeal, quinoa, barley and brown rice are rich in different kinds of vitamin B. This vitamin group is important for vitality, stress management and a healthy digestive system.

Folic acid and fibres which can also be found in whole grain foods, lower the risk of heart diseases among women in menopause.

Iron

The need for iron drastically decreases during menopause. Focus on having more beef, eggs, and iron-rich grains. Iron supplements (including multivitamins with iron) are not usually prescribed to women during their menopause. However, always follow your doctor's advice.

Foods to avoid

Minimize the consumption of alcohol, sugar, caffeine, and spice foods, since these often lead to hot flashes, worsen urinary incontinence (another common menopause symptom), increase the risk of mood swings, or affect your weight.

All these beneficial tips concerning your diet will help you minimize negative emotions while you are undergoing this natural transition. Menopause is a normal part of your life as a woman. You can go through it with the least amount of discomfort if you follow a healthy diet and don't miss your weekly sports activities.