Menopause. This is a time when you may experience hot flashes, night sweats, problems sleeping, mood changes, irregular periods and weight gain. But there’s good news! Dietitian's know about hormonal changes and nutritional needs that can help you manage these symptoms.
Below are some foods to begin integrating to relieve your menopause symptoms.
Flaxseeds or Flaxseed Oil
Flaxseed is a great source of fiber and omega-3 fats. Studies show significant, positive hormonal changes in women who consume flaxseed. Ground flaxseeds and flaxseed oil are some of the best foods to improve estrogen to naturally treat menopause.
Food Containing Vitamin E
Vitamin E has been shown to relieve hot flashes. You can increase Vitamin E with dark leafy greens, nuts, tropical fruits like kiwi and red bell peppers.
Foods Rich in Bioflavonoids
Bioflavonoids are a type of plant chemical that provide benefits to our bodies! They’re helpful in balancing menopause hormones. The white, spongy inner peel of citrus fruits is a very rich source. Cherries, cranberries, blueberries, many whole grains and grape skins are also bioflavonoids.
Cooling Foods
It’s suggested that cooling, sweet and soothing foods should be eaten to reduce hot flashes, urinary tract infections and skin problems. Cooling foods include cucumbers, grapes, apples, mangoes, melons, squashes and bitter greens.
These are some of the foods you can incorporate into your diet while managing menopause. Other foods great for relieving symptoms are celery for bloating and stress, bananas for mood swings or depression and broccoli for osteoporosis and arthritis while removing toxins. Before making big changes your diet, it's a good idea to talk with a registered dietitian to make sure you're getting the right nutrients. Schedule your first visit with a First Stop Health dietitian today!
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