Many women find menopause to be a very unpleasant phase in their life. With hormonal changes and the potential for side effects, it's critical to do everything you can to reduce symptoms. Fortunately, certain meals are thought to help control menopausal symptoms, so have a look at our list of 10 nutritious foods that can help you manage menopause!
1) Ginger
Ginger is an Asian spice that has been used for centuries. It's also been used for millennia to relieve menopausal symptoms including hot flashes and sweating. For relief, try eating raw ginger or drinking ginger tea. Most health food stores sell capsules or powdered ginger, which you may add to your favorite smoothie recipe.
2) Moringa
Moringa is a tree native to India and Africa that has long been used for medical purposes. Because it contains powerful phytoestrogens, it may also be an effective alternative to hormone replacement therapy for controlling menopausal symptoms, according to new research (plant-based estrogens). It's also high in antioxidants, which are beneficial to general health. Try adding moringa to soups or salads, or purchase moringa powder to use in smoothies.
3) Avocado
Avocados contain a lot of potassium as well as vitamins A, B, E, and K. They're also high in monounsaturated fats, which are good for you. All of these nutrients can aid with menopausal symptoms including insomnia, anxiety, melancholy, and exhaustion. Avocados' healthful fats may also help to prevent cardiovascular disease and some malignancies linked to aging.
4) Sweet Potato
Sweet potatoes are high in beta-carotene, a nutrient that your body converts to Vitamin A and has been proved to help with hot flashes. Sweet potatoes are low in calories and fat, making them an excellent diet meal. They're also high in fiber and complex carbs, which means they'll keep you satisfied for longer. But maybe most importantly, sweet potatoes are simple to prepare and adaptable in the kitchen.
5) Pomegranate
Pomegranate is high in antioxidant ellagic acid, as well as other minerals and compounds. Phytosterols, which are found in the fruit, have been demonstrated to lower total cholesterol by 6% and bad cholesterol (LDL) by 10%. Other components in pomegranate have been demonstrated to impact estrogen levels positively, making it an excellent choice for women going through perimenopause or menopause who are concerned about estrogen-related negative effects from hormone replacement treatment (HRT).
6) Garlic
Allicin and selenium are compounds found in garlic that may prevent cancer cells from growing in your body. Garlic also benefits cardiovascular health, blood pressure and cholesterol levels, immunity, and inflammation reduction. At least three garlic cloves should be consumed daily; you may season your food with it or slice it into smaller pieces to incorporate into a smoothie.
7) Flax Seeds
Plant lignans, which have antioxidant and anti-inflammatory effects, are abundant in flax seeds. Lignans are also helpful for maintaining appropriate hormone levels. Flax seeds may also help to reduce the risk of breast cancer. These seeds also include phytosterols, which may help lower LDL, or bad cholesterol levels.
8) Seafood
Salmon is high in omega-3 fatty acids, which are essential for hormone balance. Omega-3s have been demonstrated to be useful in decreasing inflammation and alleviating symptoms associated with menopause, in addition to lowering your risk of heart disease and increasing brain function. Aim for 1-2 salmon meals each week.
9) Soybeans
Soybeans contain phytoestrogens, which help to alleviate menopausal symptoms. Hot flashes and nocturnal sweats are less common in women who consume soy products than in women who do not. Soybeans can be consumed as edamame, tofu, or tempeh or taken as a pill.
10) Walnuts
Walnuts are high in omega-3 fatty acids, which have been shown to help with hot flashes. They also include vitamin E, which aids in skin nourishment, and magnesium, which aids in hormone regulation.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.