Menopause is a stressful period in the life of women. It affects the different aspects of a woman’s body, health, and lifestyle. There are ways on how you can reduce the menopausal symptoms. Apart from the obvious de-stressing, women need to make the necessary dietary changes to live comfortable as they transition to menopause.
Women are advised to increase fiber intake, increase fluid intake, avoid skipping meals, and increase the intake of calcium-rich food item. It is also advised to include exercise, relaxation, and adequate sleep as part of a healthy lifestyle.
Foods to Avoid During Menopause, Diet Changes
Increase fiber intake
If you are suffering from irregular bowel movements and constipation as a result of menopause, it is recommended to find natural remedies for it. Constipation is a gastrointestinal issue that is difficult to manage or treat in the long run, especially among menopausal women. Increase fiber intake and increase water intake too. If you still continue suffering from constipation, it is recommended to check in with your doctor about other possible treatment or management options.
Drink lots of water
Ideally, menopausal women need to drink at least one and a half liters of water per day to alleviate the symptoms associated with menopause. In addition, it is safe to stay away from alcohol and get rid of smoking habits at this point of a woman’s life. Lastly, reduce your intake of tea and coffee down to one cup per day.
Never skip meals
Skipping meals will help in weight loss, but can be a start of developing unhealthy eating habits. Bear in mind that the metabolic rate slows down as we grow older, and skipping meals will only create more digestive problems among menopausal women. Reduce the intake of food items rich in carbohydrates while increasing your consumption of phyto-estrogenic foods such as soybeans and broccoli.
Increase calcium intake
Increase your intake of both fiber and calcium to help fight the unwanted signs of menopause. Avoid eating food items that are saturated with sodium and sugar.
In addition to these diet changes, women are advised to keep fit during their menopausal years and beyond. Jogging or mild workout sessions will help in keeping all the unwanted signs and symptoms of menopause at bay. If schedule permits, it is recommended to work out at least 10 minutes in the morning, and 10 minutes at night to keep your body active during this crucial phase in women’s lives.
A lot of women going through initial stage of menopause complain about lack of sleep or the inability to sleep altogether. To treat sleeplessness, cut down the intake of caffeine before bedtime, and follow relaxation techniques too. Women in their menopausal years suffer from sudden mood swings and regular bouts of stress. Proper management of these symptoms include medication, proper breathing techniques, and therapeutic communication.