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Foods to eat during menopause

Foods to eat during menopause

Menopause is a phase wherein a woman stops having her menstrual periods. Women can manage menopause by including the below-mentioned foods in their diet. The risk factors linked to menopause are inevitable to most women. Nutrition by managing your health with best foods to eat during menopause can help in many ways. The transition from a normal menstruation cycle to menopause can be difficult. Estrogen declines, and the balance between progesterone and estrogen declines as well. This affects metabolism and makes women gain more weight without even having to eat much. Other disorders include sleep apnea, nerve twitching, reduced bone density — these can be managed by consuming the following foods.

Dairy products
One of the major symptoms is reduced bone density and risk of fracture. Dairy products like cheese, yogurt, and milk have phosphorus, calcium, magnesium, potassium, and Vitamins D and K. This is one of the best foods to eat during menopause because it helps induce sleep. During menopause, women should get deeper sleep. Nowadays, due to several reasons, women have been affected by menopause at a very early stage. Dairy products are beneficial as they help reduce premature menopause by around 17%.

Whole grains
Whole grains are high in fiber, vitamins, and nutrients. They are an ideal food to eat during menopause because it has been proven that a whole grain diet reduces heart disease, and has anti-cancer properties. Whole grains lower the risk of developing heart diseases by 20 to 30%. Intake of every 2000 calories per day with 4.7 grams of whole grain fiber reduced the risk of death by 17%. Food items such as brown rice, whole wheat bread, quinoa, rye, and barley can be consumed during menopause.

Salmon
Salmon is rich in Omega 3 fats and Vitamin D. It is known to reduce palpitation, breast cancer, and pain associated with menopause. As per a study, salmon is proven to be beneficial to alleviate pain during menopause for 90% of women. They are rich in Vitamin D, which is essential for increasing or maintaining density of healthy bones.

Eggs
Eggs are rich in Vitamin D and are a great source of protein. Women undergoing menopause need a rich source of protein that can help them alleviate the pain.


Fruits and vegetables
Rich in fiber, antioxidants, minerals, and vitamins, fruits are highly beneficial during menopause. As per an NCBI study on nearly 17,000 women undergoing menopause, a healthier diet rich in antioxidants, vitamins, and fiber helped women in their daily activities. A total of 19% of these women had less or no hot flashes during this time. Broccoli was an important vegetable that reduced menopausal symptoms and helped women to reach that phase.

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