Best Foods for Managing Menopause Complications
Menopause is a difficult phase for women, and it brings about many bodily changes like weight gain, saggy skin, brittle hair, hormonal imbalances, etc. While hormone replacement therapy (HRT) is one of the most effective ways for managing menopause, avoiding certain foods can exacerbate these complications.
The Importance of Diet During Menopause
According to Abbas Khanani, an expert at Chemist Click, diet plays a crucial role in managing health problems commonly faced by women in their 50s. A high-quality diet rich in minimally processed foods that keep you and your gut healthy is essential.
The Mediterranean diet is a top contender among natural treatments because it provides all the nutrients that a woman needs for hormonal balance. It is made up of vegetables, fruits, nuts, beans, whole grains, and moderate amounts of seafood, dairy, and eggs. This diet is rich in anti-inflammatory properties and helps to limit saturated fat and trans fat intake, which is ideal for managing belly fat and weight balance during menopause.
Foods to Combat Menopause Complications
Omega-3 fatty acids found in fatty fish like salmon, mackerel, tuna, herring, and sardines are necessary to keep the skin supple and hydrated. Vitamin C helps neutralize free radicals, so eating hydrating citrus fruits like oranges and grapefruit fights wrinkles, premature skin aging and promotes healthy skin.
Leafy green vegetables like kale, broccoli, and spinach are great sources of zinc and vitamin A which are essential for healthy hair and nails. A diet rich in phytoestrogens found in foods like chickpeas, peanuts, grains, kale, broccoli, berries, and apples can help regulate oestrogen levels and manage menopause symptoms.
Buddha Bowl Recipe
Registered Nutritional Therapist Sally Duffi provides a Buddha bowl recipe to help combat menopause complications like weight gain, thinning hair, and dull skin. This bowl recipe combines foods rich in phytoestrogens for hormone balance support during perimenopause.
Ingredients:
- Colourful vegetables of your choice (e.g., peppers, carrots, leafy greens, etc.)
- Protein-rich foods of your choice (e.g., meat, fish, eggs, tofu, nuts, dairy, etc.)
- Grains or whole-wheat pasta
- Dressing (e.g., lemon juice, olive oil, apple cider vinegar, black pepper, fresh herbs, etc.)
Instructions:
- Start by filling half of your bowl with colourful vegetables.
- Add a good source of protein, like meat, fish, eggs, tofu, nuts, or dairy.
- Add grains or whole-wheat pasta to complete the dish.
- Drizzle the dressing of your choice over the bowl to add flavour, and enjoy!
To achieve optimal health during menopause, a good diet should also include dark chocolate instead of sugar treats, which accelerate signs of ageing. Finally, incorporating a high-level of protein, bright-colored vegetables, and avoiding ultra-processed foods will help mitigate unwanted hunger pangs and provide the building blocks required to stay strong during menopause.
Originally Post From https://www.gbnews.com/lifestyle/menopause-belly-fat-meal-plan
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