Eat to Ease the Symp­toms of Menopause

Health & Nutrition - - NUTRITION UPDATE -

For up to a decade prior to menopause, your re­pro­duc­tive sys­tem pre­pares to re­tire and your body shifts its pro­duc­tion of hor­mones. By eat­ing es­pe­cially well as you en­ter your menopausal years, you can ease com­mon symp­toms.

Boost cal­cium in­take (along with vi­ta­min D and mag­ne­sium) to sup­port bone health and pre­vent os­teo­poro­sis.

Limit wine, su­gar, white flour prod­ucts and coffee to ease hot flashes.

Eat more good fats. Omega-3 and omega-6 es­sen­tial fatty acids can help boost hor­mone pro­duc­tion and give your skin a healthy glow. Evening prim­rose oil and black cur­rant oil are good sources of gamma-linolenic acid (GLA), an es­sen­tial fatty acid that can help bal­ance your hor­mones and al­le­vi­ate hot flashes.

Try flaxseed for hot flashes. Flaxseed is rich in lig­nans, which help sta­bi­lize hor­mone lev­els and man­age hot flashes. Add 1 to 2 ta­ble­spoons of ground flaxseed to your daily diet. Try sprin­kling it on soups, sal­ads, or main dishes.

Eat more soy. Soy prod­ucts are high in phy­toe­stro­gens, plant­based es­tro­gens that are sim­i­lar to es­tro­gen pro­duced by the body. Some stud­ies sug­gest that soy may help man­age menopausal symp­toms. Try nat­u­ral soy sources such as soy milk, tofu, tem­peh and soy nuts.

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