Menopause is a natural process in every woman. This transition period causes many uncomfortable problems like sleep-related troubles, weight gain, hot flashes, and reduced bone density. Also, women around their 40s or older are at higher risk of suffering from diseases due to various hormonal changes in the body. Although menopause cannot be avoided, making certain changes in the diet can help to reduce its symptoms and enable easy transition.
Some dietary tips to reduce the symptoms of menopause are:
- Dairy products
There is a decline in the levels of estrogen during menopause. This increases the risk of fractures in women. Foods like milk, yogurt, and cheese contain calcium, potassium, magnesium, phosphorus, and vitamins D and K, which are essential for bone health. A study based on around 750 postmenopausal women showed that the bone density was significantly higher in those who consumed more dairy and animal protein than those who did not. Dairy products are also believed to be high in glycine, an essential amino acid. This helps in promoting sleep, thereby improving sleep patterns in women. Further, regular consumption of cheese and fortified milk offers high levels of vitamin D and calcium; this reduces the risk of premature menopause that occurs before the age of 45 by almost 17%. - Whole grains
Whole grains are great sources of fiber and nutrients, like thiamine, riboflavin, niacin, and pantothenic acid. People who eat at least three servings of whole grains every day are believed to have 20–30% lower risk of suffering from diabetes, cancer, and heart diseases compared to those who eat a diet rich in refined carbs. A study involving around 11,000 postmenopausal women revealed that the risk of an early death was less by 17% in people who ate 4.7 grams of whole-grain fiber in a 2,000-calories/day diet. Whole-grain foods can include anything like brown rice, whole-wheat bread, quinoa, barley, Khorasan wheat, millet, and rye.
- Fruits and vegetables
Many dietary guidelines in the country recommend eating a meal full of fruits and vegetables. Fruits and vegetables are packed with fiber, essential minerals, vitamins, and antioxidants. An intervention study was conducted with over 17,000 menopausal women who ate more fruits, vegetables, and other fibrous foods. The hot flashes experienced by these women were 19% less than those who did not eat such foods. This reduction was attributed to having a healthy diet which also aided weight loss.
Cruciferous vegetables are believed to be especially helpful in controlling estrogen levels in postmenopausal women. For example, including broccoli in the regular diet showed a decrease in the risk of developing breast cancer. Including dark berries is another way to help women going through menopause. A study spanning eight weeks with 60 menopausal women indicated that consumption of 25 grams of freeze-dried strawberry powder lowered blood pressure. A similar study with 91 middle-aged women showed that women got better sleep, fewer hot flashes, and lower rates of depression with a daily supplement of 200 mg of grape seed extract.
