What to eat to ease the symptoms of menopause

The menopause is a stage of life that many women enter each and every year, the symptoms of which may be uncomfortable and often difficult to deal with. However, there are plenty of things you can do to help ease the various symptoms of menopause.

Though there is no specific diet that women should follow during the change, maintaining a balance is more important than ever. Although keeping a healthy diet and exercise regime up through these symptoms may be the last thing you want to do, it can make all the difference to how you feel day-to-day.  

Tackling fatigue during the menopause

If you’re suffering from tiredness then experts suggest avoiding sugary food and drink.

We already know these types of food don’t do us any good in the long-term, but consuming high levels of sugar can really throw our energy levels off-balance.

If sugar is what you're craving, opt for foods which contain natural sources of sugar. Dried and fresh fruits are a great option as the fibre helps to slow the release of sugar.

There’s no denying that snacking is a great way to stay feeling energised. Our guide to healthy snacking explains how eating small, healthy and regular snacks can help to boost overall energy levels.

Maintaining a healthy weight during the menopause

Maintaining a healthy weight during the menopause isn’t much different to keeping a healthy weight at any other stage of life. Avoiding foods that are high in fat is a great place to start. Combine this with healthy food swaps such as wholegrain pasta or wholemeal bread.

As we age, research suggests that we need fewer and fewer calories in order to maintain our weight. Using an app or tool like My Fitness Pal or keeping a simple food diary in a journal, can help you keep track of the calories you’re taking in and burning through exercise. Remember, we need to burn the same amount of calories as we take in, in order to maintain our weight.

Handling hot flushes during the menopause

Although there is no avoiding the dreaded hot flush, there are things we can avoid in order to decrease the amount we have. For example, caffeine, alcohol and spicy foods can all trigger a hot flush, especially in the evening or when we are trying to get a good night's sleep.

To decrease the chance of a hot flush occurring at night, why not switch hot evening meals for a nutritious and cooling salad? Many of us will get home and spend the evening relaxing, so having a large, hot meal may not be needed, as we won’t be burning as many calories in the evening hours anyway.    

Maintaining your mood during the menopause

Handling the hormonal changes which accompany the menopause can be a challenge for many women. Medical professionals suggest that one of the best ways to handle hormonal fluctuations throughout the change is by adding more protein into a daily diet.

Protein contains a number of different amino acids such as tryptophan, which can help to produce serotonin, one of the ‘happy hormones’.

To maintain your balance, Menopace is the perfect natural menopause supplement to help you get everything you need during this time. Menopace contains an expertly designed mix of nutrients to help support women who are going through the change including vitamin B6 which contributes to the regulation of hormonal activity.

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Alexandra Phillips

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