Menopause is a natural phase every woman will experience in her life journey. A woman officially enters the menopause phase if she has not had a period for more than 12 consecutive months. However, the transition process and symptoms associated with menopause can last for several years.
Although menopause is often associated with an increased risk of several health problems, adopting the proper diet is believed to reduce symptoms and ease this transition process. In this article, we will discuss how the food choices we consume affect the menopausal symptoms we experience.
What changes occur during menopause?
In the transitional stage towards the menopause phase, levels of the hormone estrogen will begin to decrease, thereby disrupting the normal cycle patterns of estrogen and progesterone. Decreasing levels of the hormone estrogen have a negative impact on the body's metabolism and have the potential to result in weight gain.
These changes can also impact cholesterol levels and how the body digests carbohydrates. The reduced bone density, which leads to an increased risk of fractures, is also caused by hormonal changes.
There are a variety of foods that are included in the whole grain group.
What foods can relieve menopausal symptoms?
Several types of food have been proven to relieve menopausal symptoms, namely:
1. Dairy products
Dairy products, such as milk, yogurt, and cheese, contain calcium, phosphorus, potassium, magnesium, and vitamins D and K, all of which have important roles in bone health. In addition, dairy products are also good for improving sleep quality because they contain the amino acid glycine.
2. Whole grains
Whole grain is a type of grain that has not been processed or milled. Whole grains can be in various types of food, such as brown rice, or processed products, such as whole wheat bread. A diet high in whole grains is associated with a reduced risk of heart disease, cancer, and premature death.
3. Fruits and vegetables
Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants. In a study that lasted one year and involved more than 17,000 postmenopausal women, it was found that the group that consumed more fruits, vegetables, fiber, and soy reduced the symptoms of hot flashes by 19%. This is associated with healthier eating patterns and weight loss.
4. Foods that contain phytoestrogens
Phytoestrogens are bioactive compounds found in food that can act as a weak estrogen hormone in the human body. Foods that naturally contain phytoestrogens include soybeans, beans, peanuts, grapes, berries, prunes, green tea, and many more.
5. Quality protein
Decreased levels of the hormone estrogen due to menopause are also associated with reduced muscle mass and bone strength. Therefore, women who are experiencing menopause are advised to consume more protein.
Are there any foods to avoid?
Avoiding some of the following foods can also reduce symptoms that arise due to menopause:
1. Foods with added sugars and refined carbohydrates
Processed foods and added sugars are known to raise blood sugar levels briefly. The more processing that is done to food, the more significant the impact on blood sugar.
2. Alcohol and caffeine
Consuming caffeine and alcohol has been shown to trigger hot flashes in women going through the menopause phase.
3. Spicy food
Even though each person's resistance to spicy food is different, we must be wise in consuming it. This is because several studies found that spicy foods can increase menopausal symptoms.
4. Foods high in salt content
Excessive salt consumption has been linked to lower bone density in women who have entered the menopausal phase. In addition, reducing salt consumption can also reduce the risk of high blood pressure, which increases during the menopause phase.
Limit coffee consumption!
Making a few changes to your lifestyle and diet can help you get through the transition phase more easily. Consult your doctor if you have allergies or medical conditions that prevent you from eating certain foods.
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Source:
Groves, M. (2018). Menopause Diet: How What You Eat Affects Your Symptoms. [online]. https://www.healthline.com/nutrition/menopause-diet