Learn More About Menopause Diet
The menopause is a natural stage in life, it is not an illness but you might be forgiven for thinking it is!
Over 50 years ago women did not suffer physical and emotional symptoms of menopause and to this day women in many other cultures simply do not suffer the physical and emotional symptoms that women in the West are programmed to accept as inevitable.
Most of the symptoms we suffer from in the West are due to our diet and lifestyles, so I will share with you a few top tips to help you through menopause, to make the transition easy and comfortable.
Symptoms of the Menopause can include :
Hot flushes, night sweats, vaginal dryness, mood swings, declining libido, osteoporosis, ageing skin, lack of energy, joint pains, weight gain, headaches and changes in hair quality.
Interestingly, men also experience their versions of these symptoms, with irritability, a declining libido, changes in weight, ageing skin and hair, depression and anxiety.
These symptoms are apparently part of the Western ageing process for both men and women, so it’s important not to blame every symptom that you experience on the menopause, and the good news is that it is possible to reduce and remove most of these symptoms!
The liver is one of the most important organs when it comes to menopause, it is responsible for detoxifying, filtering and the production of raw materials for our hormones, so when the liver is functioning optimally the symptoms of menopause are significantly reduced.
To enable the liver to function optimally it needs to be able to detox efficiently and this is a two stage process. To start with it needs antioxidants – lots of antioxidants to split the toxins apart. And then we require amino acids to neutralise the toxins and fibre to get them out of the system.
Half of the population does not eat a single portion of fruit or vegetables on a daily basis, so we are just not getting the nutrients, we need. Our main source of antioxidants and fibre is fruit and vegetables and if the liver does not have the nutrients it need to get rid of the toxins. There is a stress on the system and when we are going through the menopause there is a additional stress on the system, because there are changes taking place we actually need more nutrients, to allow the liver to detox.
So you need to focus on consuming dark green leafy vegetables and dark fruits these are the things that provide the body with antioxidants for the first stage of the liver detoxification, and then for the second stage we need amino acids, good quality organic protein.
A well-balanced diet is essential during the menopause as it enables the body to adjust automatically to the hormone changes, naturally maintaining oestrogen from the adrenal glands and fat deposits.
• Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eating little and often to reduce the toll on the adrenal glands
• Reduce or eliminate caffeinated drinks such as tea and coffee which contribute to the blood sugar problem but also act as diuretics depriving the body of vital nutrients and trace elements
• Ensure a good intake of essential fatty acids from oily fish, nuts and seeds which help lubricate the joints, skin and vagina
• Avoid soft fizzy drinks which contain high levels of phosphorus and increase the risk of osteoporosis as it draws calcium out of the bones
Hot flushes and night sweats are among the most common and uncomfortable symptoms and their frequency and severity can vary from woman to woman. Certain foods and situations can trigger some hot flushes and these can include spicy foods, caffeinated drinks, alcohol and stressful situations.
Phytoestrogens can help alleviate menopausal symptoms so make sure you include plenty in your diet. Phytoestrogens are found in almost all fruit, vegetables but they are most beneficial when they are found in legumes, such as lentil, peas and chickpeas.
Supplements are beneficial during the menopause in order to ensure that you have adequate nutrients for maintaining the changes in a supported and healthy way. Any supplement programme should be taken for at least three months in order to achieve the best results.
It is essential to take great quality, natural and organic supplements from a reputable source otherwise they can add to your symptoms rather than reduce them . At the end of three months you should reassess your condition and adjust your supplement programme accordingly.
Supplements are beneficial during the menopause in order to ensure that you have adequate nutrients for maintaining healthy bones.
Vitamin C: beneficial for the immune system, strengthening blood vessels, it is an antioxidant and also has specific benefits at the menopause.
B Vitamins: These are called the ‘stress’ vitamins because they are crucial when you are under pressure and stressed. The body needs additional B Vitamins when we are stressed. During menopause it is extremely important that you give your adrenal glands support and B vitamins will help to do this. They can also be useful if you are suffering from reduced energy levels.
Omega 3 Fatty Acids: essential fats, these need to be supplemented around the menopause because they can help with many of the symptoms.
Magnesium: This is an important mineral, it is needed in over 200 processes in the body so it is important that you have enough, very beneficial to keep your bones healthy during menopause and it is also known as ‘nature’s tranquilliser’ as it will help with anxiety, irritability and other mood changes.
Vitamin D: Vitamin D is required for calcium absorption, but it also plays an important role in prevention of cancer, especially breast cancer, heart disease, Type 2 diabetes and osteoporosis. Having good levels of vitamin D can help slow down the ageing process which we all need.
Would you like to know how to balance your hormones naturally ? Connect with me by clicking here, and find out how you can join my Hormone Rebalance Club, and find out more about how we can help you increase your energy, balance your hormones and achieve optimal health, harmony and happiness. menopause diet plan, menopause diet plan
Connect here with Watchfit Expert Kerry Madgwick