The symptoms of menopause include hot flashes, irritability, night sweats and headaches among others. Fortunately, there are several things you can do to relieve these symptoms, and one of these things is to incorporate certain foods into your diet:
1. Soy Products
Even though the link between soy and menopausal symptoms are yet to be scientifically proven, a large number of women already swear by the benefits of soy when it comes to relieving hot flashes. What you can count on is that soy products are able to lower the levels of bad cholesterol in your body, especially when you use soy as an alternative for animal products like meat. However, soy does not show its benefits immediately so you may have to wait up to six weeks before you can notice the effects.
When dining out, try to eat at restaurants where you have the option of substituting tofu in meat dishes. You can also add pieces of baked tofu to many dishes like salads, crackers and stir-fried dishes.
2. Fruits and Vegetables
Fruits and vegetables are some of the healthiest foods that you can eat. They contain high amounts of vitamins, minerals, dietary fiber and plenty of other good stuff. As if this was not enough reason to include these fresh foods in your diet, it has been proven that fruits and vegetables can also help relieve symptoms in menopausal women.
A lot of menopause symptoms, such as weight gain, are caused by the depleting estrogen in your body. Some fruits and vegetables contain the chemical phytoestrogen which is very similar to the hormone estrogen. When phytoestrogen mimics the presence of estrogen in your body, symptoms that are associated with estrogen loss are diminished. Boron is another chemical found in fruits and vegetables. This chemical benefits the body by helping you prevent estrogen loss. Some of the foods that are rich in both phytoestrogen and boron are tomatoes, apples, grapefruits, oranges, strawberries, carrots, bell peppers, beets, turnips, cauliflower, cabbage, onions and soybeans.
There are many things that you can do to start eating more fruits and vegetables. For instance, if you’re used to eating processed snack foods, try to opt for healthier snack options such as fruit smoothies. You can also try pairing both your lunch and dinner with a bowl of fresh salad.
3. Good Fats
It’s also important to include plenty of good and healthy fats into your diet. Unfortunately, today’s modern diet is extremely rich in bad fats, but lacking in good fats. Omega-3 fatty acids are an example of good fats that you should include in your diet. Good fats not only help relieve menopause symptoms, but they can also protect you from diseases such as cancer and heart disease.
Omega-3 can be be found in certain types of fish like tuna, mackerel, herring and trout. If you use vegetable oil as your cooking oil, you may also try switching to canola or olive oil.