There is no way for women to avoid menopause, but those hot flashes and mood swings can be managed by making healthy food choices. Menopause involves more than just the ovaries. It disrupts the production of the hormones estrogen and progesterone, which impacts not only the reproductive organs, but the brain and the skin. Women may start experiencing symptoms like irregular periods, trouble focusing, thinning hair on the scalp and hair growth on the face, around age 45. Once menopause has ended, women are at higher risk for bone loss and heart disease. Exercising and eating a well balanced diet can significantly diminish the symptoms associated with menopause and defend against age related conditions in the future.
What to Look for
A wave of heat surges over your body starting from the chest and works its way up to your head. You start sweating uncontrollably. You've just experienced what 85 percent of menopausal have gone through: a hot flash. The notorious menopause symptom is a result of hormone changes and can be mild to severe. To manage hot flashes avoid eating foods or drinks with refined sugars. Coffee, tea, alcohol, soda and spicy food have all been named as triggers for hot flashes. Eating foods with phytoestrogen, a compound that can mimic estrogen, may help relieve symptoms. Soy, legumes, yams, apples, sweet potatoes, seaweed and carrots are all rich in the compound. And, a 2007 pilot study by the Mayo Clinic published Journal of The Society for Integrative Oncology found flaxseed oil to be effective against hot flashes in post menopausal women.
Mood swings are another common side-effect that is associated hormone imbalances during menopause. Low levels of a chemical in the brain called serotonin are linked to depression. Foods with carbohydrates like breads, whole grains, and cereal help raise the levels of serotonin. Omega 3 fatty acids may also diminish signs of depression, so try to eat fish like mackerel, sardines, salmon and tuna on a regular basis.
Eating five to seven servings of fruits and vegetables per day can significantly help to maintain a healthy weight and prevent heart disease after menopause. In fact, a 2006 study from the University of London, published in The Lancet, found that people who eat more than five servings of fruits and veggies everyday lowered their risk of stroke by 26 percent.
Calcium is also critical in preventing bone density later in life. The National Institute of Health recommends women over age 51 take 1200 milligrams of the element per day.
Common Pitfalls
Some menopausal women experience cravings for unhealthy foods like fast foods that are high in saturated fats and refined sugars. Try to avoid these cravings, or keep the unhealthy choices to a minimum while adding nutrient-rich options.
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