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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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 251 days ago

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

Answer

250d

NutritionistHudaShaikh

・answered 250 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!

hina・10d

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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Regulating menstrual cycles with iron-rich foods. Easing PMS symptoms through magnesium and vitamin B6.Managing menopausal symptoms with phytoestrogen-rich foods like soy.

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#PeriodTalk How do you track your period? Are you able to figure out when you are expecting your period every month without tracking? Share signs you notice that your period is around the corner in the comments below.

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I track using the Flo app. My favourite part is adding the symptoms I experience on different days to be able to closer analyse how my cycles run each month.

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Vitamin D deficiency affects our menstrual health very much. Having a balanced and nutrition rich diets is important.

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Hi there, I hope you are well. -Yes, Vitamin D, and Vitamin B6, Vitamin B12 deficiency can affect your menstrual cycle :) -These nutrients are needed for proper functioning of the reproductive system. Here's how you can get enough Vitamin D, Vitamin B6, Vitamin B12. -Vitamin D- Get enough sunlight, and foods like eggs, lean meat nuts, seeds, and fortified foods. - Vitamin B12- Dairy and dairy products, salmon, eggs, chicken, mushroom etc. - Vitamin B6- Liver, green leafy veggies, nuts, seeds, beans, etc. - Have a well-balanced diet, and include enough protein,fibre, and iron in the diet as well :) I hope this helps. Take care.

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