Diet to control the symptoms of menopause:
Including some healthy foods in your diet and cutting out unhealthy options can help ease menopausal symptoms naturally. Weight gain is one of the biggest challenges many women experience at this stage. Therefore, most of you may need to switch from a women’s weight gain diet to a weight loss diet plan for women in menopause stay fit and enjoy good health. These are the food groups and the foods you should include in your diet chart to lose weight during menopause.
- Foods that contain phytoestrogens:
Including foods that contain phytoestrogens in your diet while managing menopausal symptoms may be beneficial. These compounds act like weak estrogens when they enter your body and help reduce the frequency of hot flashes. They offer you relief from the discomfort you may experience during menopause. Therefore, include berries, soybeans, peanuts, barley, plums, chickpeas, flaxseeds, and grapes in your diet.
- whole grains:
She prefers to eat whole grains in her diet chart to lose weight during menopause. Whole grains not only provide a good dose of fiber and B vitamins, but also minimize the risk of developing cancer, cardiovascular disease and premature death. B vitamins nourish your body and help improve metabolism and energy levels which can keep you from feeling fatigued when fighting menopausal symptoms like fatigue. Plus, it helps keep your weight under control. Therefore, include barley, rye, quinoa, brown rice, and whole wheat bread in your diet.
- Dairy products:
When you hit menopause, falling estrogen levels can increase your risk of fractures. Bone loss associated with menopause can be risky. Adding dairy products, such as yogurt, milk, cheese, and other healthy sources to your diet, provides a healthy dose of essential minerals, such as calcium, magnesium, potassium, and phosphorous. It also nourishes you with vitamin K and D. Improves bone density in menopausal women. Also, dairy products are effective in improving sleep quality. Adequate consumption of dairy products reduces the risk of premature menopause. Therefore, choose milk, yogurt, cheese and other dairy products.
- Healthy fats:
Omega-3 fatty acids and other healthy fats help menopausal women by reducing the severity of night sweats and the frequency of hot flashes. So include omega-3 fatty acids in plenty of food sources, such as fatty fish like salmon, mackerel, chia seeds, and flaxseeds.
- Fresh fruits and vegetables:
The natural and nutritious foods that you should include in your diet to lose weight during menopause are fresh fruits and vegetables. They provide you with abundant minerals, antioxidants, fiber, vitamins, and other crucial nutrients. Regular consumption of fruits and vegetables helps maintain a healthy weight, reduces hot flashes and improves relief. Broccoli protects you from developing breast cancer. Dark berries lower blood pressure. Regular intake of grape seed supplements has been shown to reduce depression, improve sleep and minimize hot flashes.
Estrogen reduction is linked to decreased bone strength and muscle mass. Therefore, women who are going through the menopausal stage should increase their protein intake. Having 20 to 25 grams of quality protein with each meal can be beneficial. Collagen is known to be the most abundant protein in your body. During menopause, increasing your intake of foods that promote the body’s natural production of collagen can help improve bone mineral density and reduce the risk of fractures. Also, a high-protein diet is beneficial for weight loss. Therefore, make sure that when you are following a weight loss diet for women during menopause, your diet contains plenty of protein sources, such as legumes, eggs, fish, dark green leafy vegetables, dairy, and meat.