27 C
Sunday, July 12, 2020

How to Ace Menopause through Proper Diet and Nutrition?

- Advertisement -

Whether you like it or not, menopause, along with its unpleasant symptoms, will be a part of your middle-aged years. However, you can manage the severity of your menopausal symptoms with your lifestyle choices.

- Advertisement -

You can even cut down the risks of menopause-related illnesses with simple diet and lifestyle changes. To ace menopause the healthy way, here are simple diet and nutrition tips you can practice even before you reach your menopausal stage:

Increase your calcium intake:

One of the menopausal symptoms is osteoporosis or bone loss. To prevent menopause-related bone loss, you need to enhance your calcium intake. During menopause, your need for calcium increases because of the decline in your estrogen levels. Loss of estrogen can rev up significant bone loss because low estrogen leads to low calcium absorption in the bones.

To achieve your optimum calcium requirement, aim for 1200 milligrams of calcium daily. Include calcium-rich foods such as milk, yogurt, salmon, sardines, broccoli, and legumes in your daily meals. However, food and diet alone may not be able to reach the daily requirement. That is why calcium supplements may also be taken.

Cut back on your alcohol consumption:

Limit your alcohol intake to one or fewer drinks daily or much better if you totally eliminate alcohol especially during your menopause.

Drinking alcohol can trigger menopausal symptoms such as hot flashes and night sweats, migraines, vaginal atrophy or dryness, mood swings, weight gain, and sleeping difficulties. To make menopause more manageable, lessen your alcohol consumption.

Instead of reaching for a glass of whiskey, reach for a glass of water instead. It is recommended to drink at least eight glasses of water daily to fulfill the daily requirement of healthy adults. More than that, water also helps combat vaginal dryness and dry skin as it helps retain your skin’s moisture.

Get hold of enough fiber from whole grains:

Adult women are suggested to have about 21 grams of fiber daily through incorporating fiber-rich foods in their daily menu. Fiber-rich foods such as whole grains help stave off weight gain, manage stress, boost energy, and promote a healthier digestive function. The folic acid and fiber content of whole grains also helps lower the risk of cardiovascular diseases in menopausal women.

High-fiber foods can be in the form of steel-cut oatmeal, brown rice, barley, quinoa, whole-grain bread, cereals, and pasta, and fresh fruits and vegetables. Preferring high-fiber foods such as whole grains over refined products can also make you feel full longer and help you achieve long-term lose weight.

Take salt and salty foods in moderation:

Keep your salt intake on watch. A diet high in salt or sodium causes the body to maintain high levels of fluid that leads to water retention. This water retention can increase your risks of high blood pressure, heart strain, edema, and bloating. You should also limit your intake of smoked, charbroiled, and salt-cured foods that contain high levels of nitrates – compounds that are associated with cancer.

- Advertisement -

When you start craving for salty foods, it signals that you have a mineral deficiency. Go for sea salt, sea vegetables, and water-rich vegetables that are rich in minerals instead of unhealthy salty foods. Avoid food products with refined salt, such as packaged and processed foods. Along with this, drink lots of water.

What you eat will significantly affect you in different ways especially as you go through the menopausal stage. A healthy and balanced diet during menopause can help you ace menopause and make it a lot more bearable. Eat your way to a victorious menopause!

Author Bio:

Sanford Harvey loves to sail and enjoys being outdoors when he is not wearing his writing hat. Aside from being outdoors his interests include health fitness and nutrition. Thus, he is enjoying writing for Genemedics Health Institute.

- Advertisement -

Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.

Trending Now

Coronavirus in Dogs: Everything You Need to Know

There have been questions going around by pet owners if their pets can also be affected by the global outbreak of the coronavirus.Most search...
- Advertisement -

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color...

Spider Bites: Symptoms, Treatment & Identification

Spider bites in the United States are often annoying but they are rarely fatal. If a person gets bitten by a black...

Atis Fruit: 10 Health Benefits of Eating Sugar Apple

Sugar apple (Atis fruit), is the Annona squamosa fruit belonging to the natives of West Indies and to the tropical Americas like Peru, Mexico,...

Trypophobia (Fear of Holes) – Symptoms, Causes, and Treatments

Trypophobia (Fear of Holes) is defined as a condition whereby individuals experience an aversion or fear to clusters of tiny holes.This condition is triggered...

Skeeter Syndrome – Symptoms and Treatment

There are many reasons why misquotes are hated pests. They carry a number of diseases such as t the West Nile virus...

The Amazing Health Benefits of Uziza

We all know how essential salt is to our food and the role it plays in our health. But we can’t deny that salt...

Can You Eat Too Many Blueberries?

Whenever the discussion of superfruits arise, there is a 70% chance that the delicious Blueberries(Cyanococcus) will find a place for itself. I mean, this...

How to Deal With a Jealous Sister-in-law?

Getting along with sisters-in-law or potential sisters-in-law could be very frustrating whether or not they had a very tight bond with their...

Enlarged Clitoris: Causes, Treatment and Symptoms

The clitoris is simply a female sexual organ located slightly above the urethra, a section where urine is released from the female body. A...

What Causes Pain Between Shoulder Blades?

Shoulder blade is in the upper side of your back, the scapulae, which become prominent if you pull your elbows close to your trunk...



Nurture yourself with health tips, wellness advice, and more.

- Advertisement -

Related Posts

Black Garlic – Health Benefits and How to Make It

Black garlic may sound weird to the ears, but it is surprising how they can be found on lots of menus these days. However,...

7 Amazing Benefits of Using Gymnema Sylvestre

Gymnema Sylvestre is a woody plant native to India, Africa, and Australia. But it’s not because of its pretty yellow, bell-shaped flowers that this...

Micronutrients: Types, Functions, Sources and More

Micronutrients are one of the major nutrient groups needed by our body. Unlike macronutrients that are needed by our body in large amounts, micronutrients...

Easy to Cook Low Calorie Recipes

A low calorie diet is just one way to maintain a healthy figure. It does so by making you feel full without taking in...
- Advertisement -


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.