Menopause marks the end of your menstrual cycle and fertility. Menopause is not a disorder or the end of your sexuality, however. Hormonal changes associated with menopause can cause a variety of symptoms, including depressive moods, hot flashes, sleep problems and unintentional weight gain. According to women's health expert Christiane Northrup, MD, a healthy diet, limited in particular foods and beverages, can help ensure your physical and emotional wellness during and following menopause.
Refined Carbohydrates
Refined carbohydrates, such as enriched breads, pasta, cereals and snack foods, provide fewer nutrients and less fiber than complex carbohydrates, such as whole grains. Since they digest quickly, refined carbohydrates can disrupt your blood sugar balance, hormone levels and moods and lead to unwanted food cravings, according to Northrup. Additional refined carbohydrate foods to avoid include crackers, potato chips, pretzels, pastries, sugar-containing soft drinks, candy, cookies and ice cream. Limit or avoid beverages such as coffee and teas that contain added sweeteners -- another form of refined carbohydrate -- as well. When purchasing whole grain foods, check food packaging to ensure the the word "enriched" is not listed in the top two ingredients.
Caffeinated Foods and Beverages
Caffeine is a bitter-tasting stimulant found in a variety of foods and beverages, such as coffee, tea, soft drinks, energy drinks, chocolate and diet products designed to promote energy or weight loss. Like refined carbohydrates, caffeine can dampen your hormonal balance and energy levels. Caffeine consumed in the afternoon and evening, in particular, can exacerbate sleep problems associated with menopause. Limit or avoid all caffeinated foods and beverages for maximum benefits. Avoid foods and beverages that contain caffeine-like substances such as ginseng, guarana and green tea extract as well, as they tend to affect your body similarly to caffeine.
Saturated Fat
A diet rich in saturated fat increases your risk for a variety of health problems. Limiting your intake of saturated fat sources can help reduce your risk for heart disease, improve your cholesterol levels and support healthy weight management during menopause, according to the University of Maryland Medical Center. Foods rich in saturated fat include high-fat red meat, organ meats, poultry fat, whole milk, heavy cream, butter and fried foods. If you do consume red meat, trim the visible fat. Removing skin from poultry also reduces your saturated fat intake. Examples of dishes high in saturated fat include fettuccine Alfredo, fried chicken, cheeseburgers, milkshakes, bacon, sausage, pepperoni pizza and cheese omelets.
References
- "The Wisdom of Menopause"; Christiane Northrup, MD; 2003
- University of Maryland Medical Center: Menopause Facts and Suggestions
