A Good Menopausal Diet

Diet & Nutrition is Important

For good health and well being during menopause, try to focus on good nutritional diet. A healthy nutritional diet minimizes the medical risks of menopause and also general aging process, it also lower both mental and physical symptoms of menstrual stop. Here are some tips that help you stay healthy during menopause:

Increase your daily intake of vegetables and fruits. Choose bananas, melons and citrus fruits like lemons and oranges, which are rich in potassium. Foods rich in potassium rich can help balance water retention and sodium. Also it’s a good idea to include some dry fruits like apricots and figs.
Plan your diet and increase your daily consumption of vegetables and salad. Choose in particular leafy vegetables like collard greens, kale, spinach, pak choi, cabbage, broccoli and tomatoes and yam.
Consume soy foods (like soya beans, soy yogurt, calcium fortified soy milk and tofu.) in your daily diet.
Eat good amounts of soluble fiber.
Avoid the fried foods, instead bake or broil.
Avoid the use of white bread/flour; eat oats, whole grain bread, wheat germ and rye.
Instead of consuming the white rice, switch to long, brown grain rice.
Eat lesser regular potatoes and more pasta and sweet potatoes.
Add beans and lentils to your diet.
Reduce the use of the processed (synthetic) cooking oil and switch to natural oils. Extra virgin olive oil, wheat germ, canola and oil of the flaxseed are good.
Introduce oily fish (mackerel, salmon) as a regular feature in your diet. Oily fishes are rich in omega3 fatty acids which provide a good range of health advantages.
Consume nuts (walnuts, Brazils), seeds (sunflower, pumpkin and linseeds), dry fruit (figs and apricots).
It’s good to add seaweed to your daily diet; ask your nearby health store. Choose Wakame, Nori, Arame, and Kombu. These contain natural hormones and extracts from plants which help you during the menopause.
Drink mineral water and consume less caffeine. Try to avoid alcohol.

As long as you’re eating habits follow stays near these guidelines, you will do fine. These eating advices should help you to alleviate the symptoms of menopause. Most common symptoms of menopause are hot flashes, water retention, bloating, and tiredness. Depression is also known to be common nowadays. If you combine these eating habits with mild exercise, you will shed some pounds and find it easy to maintain a healthy life during menopause.

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