Nutrition for Menopause
Written By MissFIT BeckyHow could I forget?
Afterall, she did often stick her head in the freezer. I think she would have completely shut the door if she could have.
And if she wasn’t clawing for the freezer, she was running full speed for the front door, pieces of clothing being ripped from her body. I think she would have sat around in her undies if it wasn’t totally indecent.
She needed to cool down from a “hot flash” and I needed to run and hide praying that the neighbors wouldn’t see her standing half naked on our front porch in the dead of winter.
I believe that’s about the time my dad started saying things like, “Hey, I’m not the one related to her.”
I used to think my mother’s menopausal years traumatized the family, and maybe the did a little, but after growing up a bit and realizing that my mom’s experience wasn’t unusual (Mayo Clinic estimates 3 out of 4 menopausal women experience hot flashes) I now realize it must have really been awful for her.
Sorry, Mom. I wish I was, then, where I am now in my education on nutrition…maybe I could have helped you out a bit.
So, here’s to the ladies enduring menopause now, or in the future (this is the part where my husband would take full advantage of reminding me that this is closer than I think).
First off, a healthy, balanced diet is always a good start. I’ve written a lot on what this entails already. Feel free to browse through our MissFIT Food News category.
Next up, there are certain foods known to trigger hot flashes:
- caffeine
- spicy food
- alcohol
- excess sugar, especially processed
If you’re willing to chance it, I suppose that’s your choice, otherwise, spare your neighbors the free show and steer clear of the above-mentioned foods. I’m hoping this research changes by the time I reach this time in my life. I love my cup of caffeinated coffee in the morning and a glass of my hubby’s home-brews at night- I’d rather not think of having to give it up!
So, what’s the deal with soy?
There is a lot of mixed research on whether soy actually helps to reduce hot flashes. Some research shows that women who live in areas (like Asia) where more soy is consumed in their diets do have reduced incidences of hot flashes. I say if you’re looking to try something because you (or your family) are getting desperate for some relief, try soy in the form of whole foods rather than supplementation. Cook with tofu, soy nuts or edamame. There are some yummy soy drinks available too. Either way, those are healthy foods to include in your diet and they may help with the hot flashes.
So, what’s the deal with fiber?
Like soy, fiber is healthy either way. But, again, may help to reduce hot flashes. In general, fiber is heart healthy and helps keep things regular in the digestive arena. Fruits and veggies are high in fiber as well as whole grains. Be sure to look for 100% whole wheat/whole grain.
So, what’s the deal with calcium, magnesium and vitamin E?
Some studies have also shown these vitamins and minerals to offer relief to hot flashes and other menopausal symptoms. Try some leafy green veggies, nuts and a variety of beans to get these goodies in your diet. These nutrients help to keep your bones strong, mood steady and sleep regular…all good things, yes?
So, what’s the deal with flax seed and omega-3′s?
There is some fairly recent research out there supporting flax seed and reducing hot flashes. I am a lover of ground flax seed and recommend it whether you’re menopausal or not! Be sure to buy the ground stuff and sprinkle away (pancakes, oatmeal, smoothies, pasta, soup). You could also buy flax seed oil…and use it, of course. Omega-3′s, like flax, help to reduce inflammation in the body, ultimately helping to prevent disease. So, as the hormones change during menopause risk for heart disease does increase, so load up on the heart healthy foods regularly!
Lastly, eating regular meals as well as keeping hydrated can also play important role in preventing/reducing hot flashes. And, please, let’s not forget regular exercise, resistance training and deep breaths!
