Natural Foods That Relieve Menopause Symptoms

Menopause is defined as occurring 12 months after a womans last menstrual period and marks the end of her menstrual cycles.

Typically, a woman will begin to experience menopause symptoms around her mid-40’s as her body’s reproductive capability comes to the end. The foods mentioned below can help women deal with the various symptoms that come with menopause.

Foods For Bone Health

When it comes to bone health, calcium and vitamin D are essential. The latter assists the body absorb the former. Due to calorie-restriction (for weight management), most women don’t get their recommended daily intake of these two minerals.

For post-menopausal women, 1200mg of calcium is necessary every day. Common vitamin D-rich foods include: Sardines, broccoli, low-fat yoghurt and milk. In absence of these, supplementation may be necessary.

Foods For Mood Swings

B vitamins and Omega-3 fats are vital. Mood swings affect everybody but more so menopausal women, with anxiety and depression being the most popular emotions. Omega-3 fats and B vitamins can go a long way in alleviating depression.

Common sources of B vitamins include lentils, liver, low-fat meat and poultry. On the other hand, flaxseed, sardines, salmon and tuna will take care of your omega-3 oil needs.

Foods That Deal With Weight Gain

Post-menopausal weight gain is a real challenge for most women and with this comes an increased risk of cancer and heart ailments. The more fiber you add to your diet, the faster you will feel full, automatically lowering food intake.

25-35mg is the recommended daily intake for fiber. Adding quinoa, barley, lentils, popcorn, vegetables and fruits to your diet will go a long way in covering your fiber needs.

Foods That Relieve Hot Flushes

Embracing the Mediterranean diet will reduce your chances of suffering from night sweats and hot flushes by up to 20%. This diet consists of a cocktail of fruits, olive oil, greens, flaxseeds and a serving of red wine every day.

Fiber is a key component here and it contributes to the stabilization of estrogen within the body consequently relieving hot flushes. The diet also regulates blood sugar which works to the same effect.

Foods That Fight Dry Skin

Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.

Drinking plenty of water per day can also help maintain your skin’s moisture and offset dryness.