The Best And Worst Menopause Foods And Beverages
What we eat is important at all stages of our lives, but people going through menopause should take even greater care. Certain foods and drinks can trigger challenging menopausal symptoms such as hot flashes. Likewise, some foods can create further discomfort, including bloating and cramping, which is the last thing you need. Luckily, there are also plenty of other foods that can help you during menopause. So, if you are going through menopause, check out the following foods and beverages to add or subtract from your diet.
4 foods to avoid during menopause
Try to avoid or reduce how much of these foods you eat.
1. Spicy foods
Who doesn’t love an extra hot Indian curry or a Mexican taco with salsa picante? But spicy foods can trigger hot flashes by raising your temperature and making you sweat. Try to limit how much spicy food you eat and take the heat down. You can still make mouth-watering and flavourful concoctions using an array of less hot spices such as cumin, mild paprika, mild curry powder, and garlic powder. Just be sure to resist the urge to add in a handful of chili flakes- you’ll be grateful in the long run.
2. Processed foods
What even are processed foods? Well, processed foods have had something done to them, such as washing, cleaning, heating, pasteurizing, and mixing with other ingredients. Think bread, potato chips, breakfast cereals, canned goods, and so on. These foods are often high in sugar and salt and raise blood sugar levels, leaving you bloated and uncomfortable. With menopause already causing irritability and impairing sleep, it’s probably best to avoid foods that can further add to this.
3. Fast foods
Fast foods may seem like a treat, but do more harm than good. Due to their high levels of fat, fast foods are bad for your heart and raise the risk of heart disease, which is already higher in menopausal people. Not to mention, fast food can also make you gain weight, which during menopause is harder to shift. So, if you fancy a treat, opt for a homemade meal instead. If you’re short on time, give meal prepping a go.
4. Caffeine and alcohol
Your beloved morning cup of coffee or evening white wine could be worsening your menopause symptoms. Studies show that both caffeine and alcohol can trigger hot flashes. However, this isn’t the case for everyone. So, pay attention to your body and see how caffeine and alcohol affect you. But, both can cause sleep disturbances, which as we know, is already common during menopause. Simply try to cut back as best you can.
4 foods to help with menopause
Let’s move on to the good. There may even be a few pleasant surprises.
1. Soy products
Various studies over the years have shown that soy products can decrease the number and severity of hot flashes. While they don’t work as quickly as hormone therapy treatment, adding soy products to your diet is a great natural remedy.
Soy products include foods such as:
● soymilk,
● tofu,
● soy nuts,
● edamame beans,
● and sprouts.
2. Whole grains
Whole grains are rich in vitamin D and fiber, which are good for your nervous system and digestive system. Research shows that eating whole grains instead of refined grains (white rice, white flour, white bread) can reduce your risk of developing heart disease. Check out the following whole-grain foods to add to your diet:
● brown rice,
● barley,
● buckwheat,
● bulgur wheat,
● whole-wheat bread,
● and whole-wheat pasta.
3. Dairy products
During menopause, your estrogen levels drop, which can raise your risk of osteoporosis, a bone condition. To prevent this, you should eat more foods rich in calcium, which makes your bones stronger and healthier. Calcium is easy to find in plenty of dairy products. So, be sure to include more cheese, yogurt, and milk in your diet in moderation.
4. Dark chocolate
For a little treat every now and again, add a bit of dark chocolate to your diet. It is rich in magnesium which can help regulate sleep and supports bone health. Be sure not to overdo it, and just have a few squares at a time.
One last thing…
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