Laura Jones // Sep 12, 2017

Here are some essential foods necessary in guiding you along your menopausal journey. When experiencing perimenopausal and post menopausal symptoms your body goes through a multitude of changes. From modifications in skin, to your mood, your body is going through a process. Throughout these changes it’s vital to maintain your health with regular exercise and a nutritious and beneficial diet. 

Iodine Rich Foods for Menopause: 
Kelp, Cod, Shrimp, Boiled Eggs and Dried Prunes

According to the U.S. Department of Health and Human Services National Institutes of Health Office of Dietary Supplements, women who are taking estrogen when going through menopause may experience Fibrocystic Breast Disease. Though it is a benign condition, breasts typically become lumpy and palpable, this is this due to decreased iodine.  

Calcium Rich Foods for Menopause:
Broccoli, Bok Choy, Chia Seeds
and Dark Leafy Greens such as Spinach and Kale
Receiving the proper amounts of calcium for a menopausal diet is vital. Bone health is vital during and after menopause primarily because of the risk of osteoporosis. More often than not, post-menopausal women consume less calcium than necessary. According to the U.S. Department of Health and Human Services National Institutes of Health Office of Dietary Supplements, “Menopause leads to bone loss because decreases in estrogen production both increase bone resorption and decrease calcium absorption. Annual decreases in bone mass of 3%–5% per year frequently occur in the first years of menopause, but the decreases are typically less than 1% per year after age 65”.



Flaxseeds
Flaxseeds contain phytoestrogen, a plant based nutrient that mirrors estrogen. These estrogen like compounds may help relieve symptoms while experiencing menopausal hormonal changes. Sprinkle a few on your salad, or be bold and eat them by the handful. Flax seeds are a great addition to add to your perimenopausal and menopausal diet.

Almonds
Similarly to flaxseeds, almonds are beneficial for a menopausal diet because they contain phytoestrogen. Beyond this, almonds are a great source of B12, amino acids, zinc and iron which can improve mental health and stress levels when experiencing menopause and post menopause symptoms. Try making an almond crusted fish dish, eating them with dark chocolate (70% or higher), adding them to your smoothie, or as a delicious snack.

Carbs for menopause are Finally OK (Sort of)
Whole Grain Breads, Pastas and Cereals, Sweet Potatoes, Chickpeas and Quinoa
Get ready to enjoy some carbs. During menopause serotonin levels often change, which is why you may be craving sweets and experiencing mood changes such as grumpiness. Carbs are a great for helping serotonin levels. When eating carbs however, stick to low glycemic options. Everything in moderation of course.

 

Sources:
http://www.eatthis.com/menopause
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
http://www.huffingtonpost.com/ellen-sarver-dolgen/menopause-how-to-eat-your-way-to-a-healthier-menopause_b_3417995.htm

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