Some women may experience few problems while going through menopause, while others may have lots of symptoms. Always talk to your doctor if your symptoms are so uncomfortable that they interfere with your daily life. If you're only experiencing mild symptoms, small changes in lifestyle and diet can help improve how you feel.
Weight Gain
Many women start to gain weight after they go through menopause. The reasons behind this are complex. Metabolism slows down as you age, so that's a consideration even before you reach menopause. According to Mayo Clinic, the hormonal changes that come with menopause also make you more likely to gain weight in your abdominal region. The hormonal changes can also make you feel more tired, so you'll be less active and burn fewer calories as a result. Cut down on the amount of fats and sugars you eat. Switch to a more natural diet by eating more healthy proteins such as tofu, beans and lean meats instead. Avoid refined carbohydrates such as sweets and white flour as much as possible and instead focus on healthier grains, such as brown rice and whole wheat.
Lack of Energy
Many women complain of a lack of energy when they're going through menopause. This is partly caused by a change in sleep patterns. Women going through menopause might be experiencing hot flashes at night, which might keep them awake or cause them to sleep on and off. This can lead to fatigue during the day. To prevent this, avoid drinking or eating anything stimulating close to bedtime. This includes coffee, chocolate, alcohol and sugary foods. Also, try eating smaller but more frequent meals, rather than having a large dinner. Eating lots of food near your bedtime can also affect your sleeping patterns.
Mood Changes
Changes in hormone levels, paired with lack of sleep and fatigue, can affect the way you feel mentally and emotionally. It's common to experience sudden mood changes or feel irritable or stressed. It's also common to have feelings of sadness or have "down" days. BBC's Good Food website recommends not skipping meals and eating little but frequently. This will help keep your blood sugar stable and prevent ups and downs in energy and emotions. Try to avoid stimulants as well, especially if you notice they make you edgy.
Hot Flashes
Hot flashes are probably one of the most common symptoms of menopause. While you might not be able to eliminate them completely just by changing your diet, you can avoid trigger foods that can cause or worsen hot flashes. According to Mayo Clinic, women who suffer from hot flashes should avoid spicy foods, alcohol and caffeine as much as possible. Hot drinks and foods can also make hot flashes worse. Instead, try to eat cooling foods, such as fruits, cold soups and cold drinks.
References
- "The Cleveland Clinic Guide to Menopause"; Holly Thacker; Kaplan Publishing; 2009
- "The All-Natural Menopause Diet: The Drug-Free, Natural Way to Beat Your Symptoms and Lose Weight"; Theresa Cheung, Adam Balen; Pegasus; 2008
- Mayo Clinic: Menopause Weight Gain: Stop the Middle Age Spread
- BBC's Good Food: Eat to Beat the Menopause
- Mayo Clinic: Hot Flashes
