What are the best foods to include in my diet to alleviate menopause symptoms?

by Huda Shaikh on Aug 8, 2023

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137 posts

If you wish to know the how's, and what of nutrition, this community is for you. Get research backed up nutrition/diet advice/updates, and guess what ? we don't believe in demonizing any food item. Let's become aware about nutrition each day. We believe in lifestyle change and not just "dieting".

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Seemachaudhary asked 252 days ago

What are the best foods to include in my diet to alleviate menopause symptoms?

Answer

252d

NutritionistHudaShaikh

・answered 252 days ago

Hi there, I hope you are well. To alleviate your menopause symptoms, you must add the following foods- 1) Fatty fish 2) Leafy greens 3) Walnuts 4) Flaxseeds 5) Chia seeds 6) Avocado 7) Millets 8) Fresh fruits especially seasonal fruits 9) Sunflower seeds 10) Pumpkin seeds 11) Beans, and lentils. 1) Drink enough water 2) Ensure to get enough sleep, at least 7-8hrs of sleep/day 3) Avoid stress by incorporating meditation, and yoga. 4) Incorporate enough protein, and fibre to the diet. 5) And, keep yourself active, even a walk is good to help you feel better 😊 I hope this helps.

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You would generally need calcium and vitamin d supplements once you hit your 40s. As you grow older your calcium absorption decreases and it is very important to maintain certain calcium levels for your bone and muscle strength. Vitamin d is needed for better absorption of calcium as well as for good mood regulation. Apart from that most other supplements get prescribed based on deficiency.

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Menopause means stopping of female hormones, especially Estrogen. Because it is necessary for your vagina as well as your overall health, you can take so many natural Medicines instead of taking just supplements. You may face vaginal dryness, mood swings/ emotional ups and downs and osteoporosis. Also hot flushes irritates most. Just supplements are not sufficient if these symptoms are irritating you. Then Take proper consultation with your doctor. Natural medicines are more useful in my opinion.

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Hey there! 🌸 Looking to boost your menstrual health? Consider adding these essentials to your routine: Iron for replenishing lost blood, Vitamin B6 to ease those pesky PMS symptoms, Magnesium for calming those cramps, Omega-3 fatty acids to soothe inflammation, and don't forget Calcium for bone health and mood stability. Your body will thank you for the extra support!

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There is no restriction for your diet during your menstrual cycle. Nor are there any foods that you necessarily should eat, except for foods high in iron. Because of the blood loss, there is also some iron loss w/menstruation. Therefore, foods high in iron content can help replace the iron stores that women need. These foods can include dark chocolate in small amounts, molasses, and then green leafy veggies such as spinach, beef, turkey, etc. You can google for a more comprehensive list. Otherwise, no special diet is required.

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For menstrual irregularities and PMS symptoms, maintaining stable blood sugar levels by eating balanced meals with complex carbohydrates, healthy fats, and lean proteins can help alleviate symptoms. Incorporating foods rich in omega-3 fatty acids, magnesium, and vitamin B6 may also be beneficial. During menopause, consuming foods rich in calcium and vitamin D helps maintain bone health. Phytoestrogen-rich foods like soy products can help alleviate hot flashes and other symptoms. Adequate intake of fruits, vegetables, and whole grains provides essential nutrients and supports overall health during this transitional phase. Additionally, staying hydrated and reducing caffeine and alcohol intake can help manage symptoms.

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What supplements are recommended for menopause?

What hormone causes loneliness in women??

How to control mood swings or overcome mood controlling our day to day activities?

Are there any dietary supplements you recommend to support my menstrual health based on my individual needs?

How can nutrition play a role in addressing common women’s health concerns such as menstrual irregularities, PMS symptoms, or menopausal transitions?

I feel that my growing age is affecting my self-esteem and body image. I don't feel as young as before and honestly I hate that. I still have not come in terms with myself over how bodies grow and ageing cannot be stopped. How can i make myself feel better over this??

I am getting rashes from pads. What can I do to stop them?

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Are there any nutritional deficiencies that can affect my menstrual health? If so, how can I identify them and ensure I'm getting the nutrients I need?

what should I eat when I'm going through painful periods

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