Menopause marks the end of menstrual cycles for women. The hormonal changes involved can result in a myriad of side effects, including hot flashes, mood swings, increased abdominal fat, thinning hair and tender breasts. Women's health experts at the Mayo Clinic suggest lifestyle changes, such as altered eating habits, as potential aids for menopausal symptoms. By emphasizing the intake of specific foods in your diet, your symptoms may be prevented or reduced.
Fruits and Vegetables
Fruits and vegetables are dense in nutrients, including fiber and antioxidants. Antioxidants can help reduce inflammation and enhance the body's immune system. Dietitian Anne Collins suggests high-potassium foods, such as melons, bananas and citrus foods, to help balance the sodium levels and reduce water retention associated with menopause. Choose fresh, colorful vegetables such as yams, kale, collard greens, spinach, broccoli, cabbage, bell peppers and tomatoes, which contain particularly high amounts of antioxidants, as do colorful fruits, such as blueberries and oranges. Fruits and vegetables are nutrient-dense and calorie-poor, which makes them an ideal food choice toward healthy weight management as well. Choose fruits and vegetables as healthy alternates to processed snacks and desserts most often for best results.
Omega-3 Fatty Acids
Omega-3 fatty acids, or omega-3's, are essential fats the body can't produce on its own. According to Collins, appropriate intake of omega-3 fats can reduce menopausal symptoms. They also enhance nutrient absorption, so consume them as a part of nutritious meals and snacks for added benefits. Omega-3 fatty acids are found in fatty fish, such as salmon, mackerel, sardines and tuna as well as canola oil, walnuts and ground flaxseeds. Consume a portion of fatty fish at least twice per week and/or incorporate a variety of foods that contain omega-3's regularly to promote overall physical health and to help manage menopausal symptoms.
Calcium-Rich Foods
Calcium-rich foods are important during menopause. Such foods may help reduce symptoms of menopause and can help prevent loss in bone density, which menopausal and postmenopausal women are at heightened risk for. The Mayo Clinic recommends 1,200 to 1,500 milligrams of calcium daily as well as 800 milligrams of vitamin D, which helps the body absorb calcium properly. Valuable sources of calcium include yogurt, low-fat milk, soy products, beans, broccoli, leafy greens, fortified cereals and salmon. Consume a variety of calcium-rich foods on a regular, consistent basis for best results.
