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and Health
When transitioning into menopause, women experience a variety of physical and emotional changes. These can be extremely difficult to manage and can negatively affect their quality of life. It’s important for women to understand the dietary changes in order to ensure their health and efficiently manage their menopausal symptoms.
Decreasing Red Meat Intake
Red meat, specifically processed red meat like bacon and sausages, can increase chances of developing cancer and heart diseases, two conditions that are especially relevant to middle-aged women. It’s recommended that dieters replace red meat with leaner proteins, such as fish and poultry, which are much healthier alternatives.
Increasing Plant-Based Foods
Fruits, vegetables, nuts, seeds, and legumes are excellent sources of vitamins and minerals essential for optimal health. They are rich in antioxidants, fiber, and essential fatty acids like Omega-3, which help reduce inflammation. Women in menopause should try to include more of these foods in their diet to gain the benefits that come from phytonutrients.
Eliminating Refined Carbohydrates
Refined carbohydrates, especially processed foods like white bread and sugary breakfast cereals, can increase the risk of hormone imbalance, weight gain, and diabetes. To reduce the risk of these complications, dieters should limit their consumption of refined carbohydrates and opt for whole grain sources of carbohydrates, like oats and brown rice, which are low in sugar and calories.
Boosting Calcium Intake
During menopause, women’s bodies may not absorb calcium as efficiently as before since estrogen, which helps regulate calcium absorption, decreases in the body. Increasing intake of foods rich in calcium, such as dairy products, dark leafy greens, and sardines, helps maintain bone density and prevents the development of osteoporosis.
Adding Herbal Supplements
Certain herbs, like ginseng, raspberry leaf, and black cohosh, have been used for centuries to support menopausal health. These supplements can help reduce hot flashes, regulate hormones, and ease anxiety and depression, without the side effects that are associated with hormone replacement therapy.
In sum, when managing menopausal symptoms, diet plays a huge role. Women should strive to eat more fruits, vegetables, whole grains, and other plant-based foods, increase calcium intake, reduce their red meat consumption, and add herbal supplements to their diet. By doing this, they can make sure their menopausal symptoms are as well-managed as possible.
