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Flash Remedies: 4 Dietary Tips To Reduce Menopausal Symptoms

by Victoria Marian Belmis / May 29, 2022 06:21 PM EDT
Natural Phytoestrogen Sources

Menopause is a natural part of life and begins in the late 40s or early 50s, typically lasting for a few years. At least two-thirds of menopausal people experience symptoms of menopause at varying degrees during that time. 

Menopausal symptoms can appear in the form of hot flashes, night sweats, irritability, tiredness, and mood changes. Fortunately, there are various remedies and supplements available for symptom relief. Here are 4 dietary recommendations to help reduce the uncomfortable symptoms:

Eat vitamin D and calcium-rich food 

Hormonal changes can cause bones to weaken during menopause. Calcium and vitamin D are essential for bone health and will help manage the effects of your hormonal changes. Sufficient vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones.

Dairy products like yogurt, milk, and cheese are rich in calcium as well as green, leafy vegetables such as kale, collard greens, and spinach. It's also abundant in tofu, beans, and sardines. For vitamin D, sunlight would be your main source together with foods fortified with vitamin D like oily fish, eggs, and cod liver oil.

Consume food with high phytoestrogens content

Phytoestrogens are naturally occurring plant-based compounds that simulate the effects of estrogen in the body and combat estrogen deficiency. This makes them particularly beneficial for premenopausal and postmenopausal women.

Cuisines in Asian countries such as Japan typically have ingredients that are rich in phytoestrogens. This is thought to be the reason why menopausal people in these locations rarely experience hot flashes. Phytoestrogens-rich food includes soybeans and soy products, tempeh, tofu, flaxseeds, linseeds, sesame seeds, and beans.

Don't skip meals

Irregular eating may cause certain symptoms of menopause to worsen and make weight management more difficult over time. Therefore, eating meals regularly during menopause is especially vital. One yearlong weight management program for postmenopausal women found that skipping meals was associated with 4.3% less weight loss.

Avoid trigger foods

Specific foods may trigger symptoms like hot flashes, night sweats, and mood changes. They're also more likely to occur when the food is eaten at night. Some examples of food that can trigger these uncomfortable conditions include caffeine, alcohol, and foods that are sugary or spicy. If you feel or observe that particular foods trigger your menopause symptoms, reduce your consumption of them or avoid them completely.

Supplement Highlights

For a supplement that can reduce menopausal symptoms, KPTown offers a box of Schweitzz Venus. It contains high-quality Gamma-linolenic acid and essential fatty acids for women. For your vitamin D needs, Nutridom Vitamin D3 is also available in the store at 38% off.

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