MENOPAUSE AND YOU!! WHAT TO EAT AND WHAT NOT TO

Just like pregnancy, menstruation, menopause is also an unavoidable phase in a woman’s life. With the two main hormones i.e. estrogen and progesterone taking a downward dive, the risk of heart disease, osteoporosis, blood pressure etc. increases. Also it’s a point in life where most women can’t figure out what happening to their body as it’s coupled with symptoms such as hot flashes, anxiety, depression, irritability, weight gain etc.

  

However here are some easy ways to combat menopause symptoms:

For Hot Flushes:

• Include Magnesium in the diet: Increasing the amount of magnesium lessens menopausal symptoms such as hot flashes, irritability, insomnia, hyperactivity etc. Good sources include nuts, seeds, green leafy vegetables, whole grains like oats and even dark chocolate (75% cocoa and above)
• Avoid alcohol and caffeine: Both increase the intensity and frequency of hot flashes by excreting magnesium from the body.
• Avoid the spice: Excessively spicy foods cause hot flashes.
• Stay clear of high carbs: Eating high carb foods that cause elevated insulin levels can worsen symptoms such a hot flushes, palpitations, anxiety, depression etc. Increase activity level. Exercise has been shown to have a positive correlation with better moods and even eliminating hot flushes according to some studies.

For Headaches :

• Avoid Amines: Amines are a naturally occurring compound that worsen menopausal symptoms such as headaches. Foods high in amines include (cheese, alcohol, oranges, red meats, all processed or preserved foods such as anything tinned, packaged or factory made).

Health tip: Ginger is found to relieve these types of headaches by dilating blood vessels in the head. Chewing a small piece of ginger can alleviate a headache.

 III.     For Bloating:  Bloating could either be from:

1. Water retention
2. Gas
3. Increased abdominal fat gain.

Water retention: Include diuretics such as celery, parsley or lemon juice in a cup of hot ginger tea. And ensure you are well hydrated and eating a diet low in salt.

·    For Gas:

1. Ensure you are including good pro-biotic sources of good bacteria like: Kombucha, homemade yogurt[dahi], homemade water based pickles, fermented foods etc.

2. Avoid gas forming foods like onion, broccoli, cabbage, soft cheese, beans etc.

3. Change your eating patterns: Eat smaller more frequent meals as these are easier to digest and don’t cause an excessive buildup in gas the way a large meal does.

For abdominal fat gain due to slower metabolism: Maintain regular strength training or resistance
exercise regimen: lifting weights increases the amount of muscle mass and promotes temporary
boosts in metabolism even after your workout session has ended. Try body weight exercises such as
Pilates, suryanamaskar’s or water aerobics in case of weaker joints.

For other symptoms such as  thinning hair, dry skin, accelerated ageing, slower metabolism:

Eating phytoestrogen rich foods: Can act as a natural alternative to Hormone
Replacement Therapy (HRT). Foods rich in phytoestrogens include: Soya beans and soy products
(tempeh, tofu, miso paste etc.), Nuts and seeds (sesame, methi, sunflower, almonds, walnuts, cashew
etc.), Whole grains preferably with bran, lentils and legumes (oats, barley, rye, black beans, moong
beans etc.)