Menopause is a normal occurrence for every woman that is characterized by 12 consecutive missed periods, according to The North American Menopause Society or NAMS. Menopause generally occurs around the age of 51; however, every woman experiences it at different times. Once menopause occurs, you may experience symptoms of vaginal dryness, hot flashes, mood swings, hair loss and weight gain. Maintaining a healthy diet may help improve some of the symptoms associated with menopause. Speak with your doctor before making any changes to your diet.
Calcium
Once you reach menopause, your body will produce less estrogen. Decreases in estrogen can increase your risk of developing osteoporosis. Osteoporosis is a condition characterized by thinning of the bones. When your bones become thin and brittle, you are at an increased risk of breaks, fractures and other bone-related injuries. Maintaining adequate calcium in your diet can help keep your bones strong and reduce the risk of developing osteoporosis. Menopausal women between the ages of 51 and 70 need 1,200 mg of calcium per day, according to the Office of Dietary Supplements. Low-fat yogurt, milk and cheese are all good sources of calcium.
Soy
Hot flashes are a common occurrence among menopausal women. When these hot flashes occur, your skin may turn hot and sweaty; your face may become flush in addition to your upper body becoming warm. The most effective treatment for menopausal hot flashes is estrogen; however, soy contains estrogen-like substances that may help relieve menopausal symptoms. According to the University of Maryland Medical Center, postmenopausal women who consume 20 to 60 g of soy per day experience fewer hot flashes and night sweats than those with a low soy intake. The University suggests taking 40 to 80 mg of soy per day to reduce hot flashes. Soy is available in the form of soy milk, soy cheese, tofu and soybeans.
Herbs
Certain herbs may help reduce some symptoms of menopause such as hot flashes. According to HealthCastle, black cohosh has been used in Europe for treating hot flashes and The American College of Obstetricians and Gynecologists support its short-term use for treating menopausal symptoms for up to six months. However, long term effects have not yet been studied; therefore, speak with your doctor before using herbs to treat hot flashes.
Other Measures
Certain steps may be taken to reduce the frequency and severity of hot flashes. Try eliminating hot and spicy foods from your diet when possible. In addition, wearing several layers of clothing can help as you are able to shed them should a hot flash occur.
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