Menopause can be accompanied by many unpleasant symptoms: brain fog, bone weakness and joint pain, hot flashes and night sweats – certain foods and drinks help relieve them.
Reduce anxiety. Gynecologist Tatyana Koledova noted in a commentary to MedikForum that during menopause, estrogen and progesterone levels gradually decrease, while adrenaline and cortisol are released. This leads to mood swings, as well as increased anxiety, which is often associated with a rapid heartbeat. Women during this period should lean on foods rich in magnesium – it suppresses the production of cortisol.
Good sources of magnesium are bananas, avocados, dark leafy greens, brown rice, lentils, nuts, and seeds.
Relieve stiff joints.Many menopausal women find that their joints begin to ache and become more stiff. This change is due to a gradual decrease in estrogen levels: this hormone is critical for good bone and joint health. In the diet, with this in mind, there should be more anti-inflammatory foods with omega-3 (fatty fish, vegetable oils, nuts). Turmeric, ginger, cinnamon, garlic will also be useful – they help naturally reduce inflammation.
More important: drink plenty of water to keep tissues moist and supple, expert says.
Help insomnia.It is not uncommon for women going through menopause to find that it becomes harder for them to fall asleep, or that they wake up early in the morning and cannot get back to sleep – these kinds of sleepless nights can go on for months or even years, affecting energy levels as well as mental health.
According to the doctor, to provide yourself with energy and reduce fatigue, you should eat foods high in iron, as well as a lot of high-quality protein (for example, chicken, eggs, fish, whole grains, Greek yogurt).
Increase bone density.Due to the decrease in estrogen levels, the bones of women after the age of 50 begin to weaken. The diet should contain foods containing calcium and vitamin D. A lot of calcium is found in dairy products, leafy greens, sardines, cereals. Vitamin D can come from oily fish, liver, egg yolks.
Increase brain power. Mild memory loss, trouble concentrating, and loss of thought patterns are all common problems during menopause . They are aggravated by the unpleasant manifestation of sleep disturbance, increased stress, and a decrease in estrogen levels.
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The doctor informed: some studies have shown that a diet rich in omega-3 fatty acids and leafy greens, can help women improve brain activity during this period of their lives. In turn, leafy greens contain folic acid, which also contributes to brain health.
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Earlier, MedikForum.ru wrote that some healthy foods can increase blood pressure, as well as the risk of heart attack or stroke.