Although the doughnut will be more alluring, having a fresh fruit is better for you when undergoing menopause (Image via Pexels @Andres Ayrton)

How to eat to overcome symptoms

Menopause is a normal stage in a woman’s life and one at birth (AFAB) where menstruation stops. This usually happens around age 50, after a year of no periods for an entire year. However, transition and menopausal symptoms may last for a few years.

While menopause Associated with a number of unpleasant symptoms as well as an increased risk of certain diseases, your diet may help relieve symptoms and ease the transition.

This article looks at how the foods you eat affect your symptoms.

What is the best diet for menopausal woman?

the following diet Blood is recommended and suitable for postmenopausal women.

Change from saturated fats to unsaturated fats by consuming less fatty meats, switching to low-saturated oils and spreads, choosing low-fat dairy products, and grilling instead of frying. Include fish, nuts, beans and pulses in your weekly diet at least once or twice. Eat four to five servings of unsalted nuts, seeds and legumes each week. In addition, reduce your consumption of refined sugar, such as candy, pastries, and soft drinks.

Avoid processed foods such as ready meals, soups and cooking sauces, and reduce salty snacks. Cooking from scratch allows you to experiment with different flavor enhancers such as herbs and spices.

Make sure to eat at least two servings of oily fish every week, as they are rich in omega-3 fatty acids. Canned sardines, mackerel, salmon, trout, and herring are examples of oily fish.

Fruits and vegetables are rich in vitamins, minerals, fiber and other plant components such as heart-protecting antioxidants. Aim for 5 servings per day of a variety of colorful fruits and vegetables. All types are countable (fresh, frozen, canned, dried, or juiced).

Whenever possible, eat high-fiber foods such as whole-grain bread, high-fiber morning breakfast cereal, and brown rice. Oatmeal, whole grains and breads, as well as legumes like lentils, chickpeas, and beans are all heart-healthy sources of fiber.

What should I eat for breakfast during menopause?

Try to eat a simple breakfast that contains the required amounts of all the macro nutrients such as carbohydrates, healthy fats and proteins. Also, include fresh fruits, nuts or seeds in your breakfast for a healthy and nutritious meal.

What foods should I avoid during menopause?

Processed foods and added sugars are known to rise significantly blood sugar levels. The more processed a food is, the greater its potential impact on blood sugar. As a result, limiting your intake of added sugars and processed foods such as white bread, crackers, and baked goods may help reduce menopausal hot flashes.

Caffeine and alcohol can also trigger or increase the incidence of hot flashes in women. It is also recommended to avoid spicy foods, as they can cause gas and acidity in some people, especially in menstruating or menopausal women. Foods rich in salt should also be avoided.

How Much Exercise Should I Do During Menopause?

Moderate aerobic activity of at least 150 minutes per week or intense aerobic activity of at least 75 minutes per week is recommended for the majority of healthy women. In addition, strength exercises should be performed at least twice a week. Feel free to spread out your workouts throughout the week.

Aerobic exercise can help Weight Losing and maintaining a healthy weight. Try brisk walking, jogging, riding, swimming, or water aerobics. Beginners should start with 10 minutes per day and gradually increase the intensity and duration. Regular strength exercises help reduce body fat, develop muscle, and increase calorie expenditure.

Stretching can help increase Flexibility. Set aside time to stretch after each exercise, while your muscles are warm and sensitive to stretching. Balance exercises can help prevent falls by increasing stability.

What should you not do during menopause?

The important thing to remember is that you should be in a positive state of mind during menopause. You should monitor your diet closely during menopause and avoid foods that can cause hot flashes and other symptoms.

Caffeine, alcohol, and sugar, along with diets high in salt and spice, are thought to cause menopausal symptoms. Reducing your consumption of refined carbohydrates and highly processed meals, such as crackers, pastries, chips, crackers and sweets, can help manage menopausal symptoms.

Keep a record of food and symptoms if you are not sure which foods will trigger your symptoms. Record how you feel before and after eating certain foods to identify potential triggers.

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