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Menopause Diet

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menopause-diet Embrace Your Wisdom and Care Gently For Youself

Menopause is a normal, natural hormonal based change that each women who comes to the completion of her reproductive phase of life can expect to experience.  For each woman the experience will be different.  But for most of us, it's basically something we'd just as soon skip!  And for a significant number of women "the change" becomes an uncomfortable, unpredictable experience.  Mild to severe hot flashes, night sweats, difficulty sleeping, moods swings, and weight fluctuations are not uncommon.  Women do seek assistance from health care professionals who have been able to assit them through the previous landmark hormonal and physiological experiences that most women expect.  A woman undergoing menopause simply seeks to feel comfortable and remain composed socially and publically. Women who lead busy professional and personal lives feel they have no time and no patience for unexpected symptoms of menopause.  Health care professionals and nutritionists are now discovering a very important relationship between menopause and diet.  A menopause diet adjustment can greatly affect how women deal with the symptoms of menopause.

A Multitude of Nurtitional Miracles Can Be Found in Your Garden But Not in a Pill

During the pause of menses, many physiological and hormonal changes will occur. Transitional menopausal discomfort and even distress may occur.  If the change is anticipated in a positive way and a woman is already taking good care of herself, she may not experience this negatively.  Women begin to produce less and less estrogen and progesterone that creates changes in body tissue and that makes women more suseptible to osteoperosis and heart disease.  Menopause might be considered the reverse of the "onset of puberty" when teenage hormonal changes but the same sense of a body's functions spinning out of control is similar.  Unfortunately, our modern day tempo of life has left us little room to ease gracefully into this new phase of our lives.  Thus we need all the help we can find to deal with the emotional confusion and phisiological distresss we perceive.

How wonderful would it be if a woman could simply begin to care for herself as lovingly as she has her children and other loved ones all her life.   Nutritional support and focused self care can assist women in growing gracefully into the wisdom phase of life.

The best diet to aid menopause would be a diet, yes, REAL FOOD loaded with essential vitamins and minerals, fiber, natural phytoestrogens and thousands of unidentified, bonafide nutrients.   A consistant diet of fruits, vegetables, whole grains, seeds, nuts, fish and chicken (hormone free and organic of course) can make a world of difference.  Of course this is a healthy way for a woman to eat at any point in her life.  But in the instance of hormonal changes and imbalances, it is essential for her emotional and physical wellbeing.

Scientists Have Only Begun to Identify Foods Active Healing Ingredients

And the best way to get the nutrients is not through "supplementation" but through your food intake.  So stop spending hours reading labels of little bottles of pills and start spending time in the fresh produce isles of your local green grocer.

The foods listed below that will create the nutritional building blocks of your menopause diet may be defined by the major nutrients we do know something about. But each whole food contains thousands and thousands of other ingredients and micronutrients that we don't even have words for and may not have yet the analysis methods to discern.  What this means is that untold thousands of nutritional building blocks are contained in the following list of foods.  Why would anyone want to miss out on the benefits, even if we don't know the names and functions.

Best Medicine for Menpause Distress is on your Dinner Plate

  • Calcium: Yogurt, broccoli, figs, black beans, navy beans, soybeans, spinach, kale, and mustard greens, sardines, salmon, and almonds are calcium-rich foods that help prevent osteoporosis caused by menopause and decreased progesterone levels.  Weight bearing exercises are also help to build stronger bones and maintain calcium levels.
  • Magnesium: Figs, lemons, grapefruit, corn, almonds, soybeans and apples are foods containing high quantity of magnesium.  Magnesium helps calcium absorption preventing osteoporosis and helps relax the nerves to aid in dealing with emotional related menopausal symptoms and stress.
  • B Complex: Whole grains, nuts, beans, lentils, bananas,  dark green vegetables, chili peppers, eggs, turkey, and tuna are loaded with vitamin bs.  Vitamin B helps with nerve function and mental health and can alleviate the menopausal moods swings, depression, and stress as well as help skin elasticity.
  • Vitamin E: Sunflower seeds, almonds, papaya, olives, and dark green vegetables contain large quantities of vitamin E.  Vitamin E is often called the "menopause vitamin", It functions similarly to estrogen hormone.  Vitamin E helps to relieve menopause hot flashes, as well as the emotional symptoms.
  • Vitamin C: Blackcurrants, red pepper, guavas, oranges, grapefruit, dark leafy green vegetables, and papaya contain loads of vitamin C.  Vitamin C helps to prevent cancer risk, and helps promote collagen production that slows during menopause, and helps prevent cardiovascular disease.
  • Isoflavones:  Soybeans, flax seeds, borage oil, licorice, wild yam, chick peas, pinto beans, french beans, lima beans, pomegranates, and red clover are a rich source of two particular types of isoflavones that have been termed phytoestrogens because of their ability to mimic the effects of menopause easing natural estrogens.  They naturally treat hot flashes and sweats.
  • Bioflavonoids: Soybeans, flax seeds, broccoli, green pepper, tomatoes, whole grains, citrus fruits, cherries, grapes, apricots, and plums are full of bioflavonoids, a group of antioxidants that help aborbs vitamin C and help the health of collagen which holds cells together.  They also help with hot flashes, emotional side effects, and anxiety.
  • Fiber: Whole grains, flax seeds, broccoli, dark leafy green vegetables, beans, and apples all contain large amounts of fiber.  Fiber carries extra estrogen from the digestive tract out of the body assisting natural menopause process and relieving many symptoms.

In addition to adding these important vitamins, minerals, and natural phytoestrogens, the ideal menopause diet suggests that women eat organic, whole, and unprocessed foods to minimize hormonal fluctuations.  Women can cut down on their red meat consumption which reduces cancer risks.  Decreasing caffeine and alcohol will also help minimize emotional symptoms.  Women may also want to decrease their calories if they begin to gain weight during menopause as the hormonal changes may decrease their metabolic rate.  The best diet to aid you  through menopause will contain these essential elements.

As women begin to make these changes and see improvements in their symptoms, they will recognize the deep relationship between menopause and diet.  For many women the symptoms of menopause may be eased with menopause related nutritional support.

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