During menopause, women's reproductive hormone levels drop and become erratic. This hormonal withdrawal manifests itself in a variety of physiological and psycho-emotional symptoms. These symptoms usually start from premenopausal years (can occur up to years before menopause), and can still be experienced during postmenopausal years. For some, menopausal symptoms will take time to disappear.
Menopausal symptoms are unpleasant. The most common symptoms are hot flashes, weight gain, mood swings, and depression. HRT, SRT, and SERM are some of the treatment options that targets to relieve menopausal symptoms. However, there's a safer, healthier, and cheaper way of relieving menopausal symptoms and preventing health risks: food.
Menopause Diet vs Hot Flashes
Hot flashes are also called night sweats, and they affect your body in that way exactly. They are characterized by excessive sweating, strong sensation of heat, and rapid heartbeat. The feeling of heat begins in the face or chest, then spreads throughout the body. The skin also becomes hot to the touch, and the face flushes or reddens.
Phytoestrogens are well known to relieve menopausal symptoms. Foods rich in isoflavones, particularly legumes and soy, are good sources of phytoestrogens. Ginseng, a Chinese herb, and seaweeds have also been studied to alleviate hot flashes. Caffeine-rich drinks such as coffee, tea, and sodas, and spicy foods can trigger hot flashes, and should, therefore, be avoided. Instead, drink a minimum of 8 glasses of water a day to keep your body heat regulated.
Menopause Diet vs Weight Gain
As women's estrogen level drops, their weight tends to increase. Fluctuating hormones affect not only the body's ability to store fat, but also muscle mass, appetite, and metabolism. Women tend to start gaining weight from menopausal to post menopausal stage, and it's a weight gain that's not evenly spread. Most of the fats are deposited in the tummy area, and less in the thighs and hips. On the average, women gain approximately a pound a year during their menopausal years, and about 10 to 15 pounds during the entire stage.
Healthy menopause diet requires bigger portions of some food groups, and lesser portions of other food groups. Increase your daily intake of vegetables, fruits, whole grains, but cut down on fatty foods. Avoid fried foods or frying your foods as much as possible. Go for grilled, broiled, steamed, stewed, or boiled foods instead. If you fry foods, choose a non-stick pan and use as little oil as possible. Use olive or seed oil (like canola or flaxseed).
Avoid a crash diet as it would only lower your metabolism. Instead, opt for a sustainable and healthy diet coupled with exercise.
Menopause Diet vs Mood Swings
Fluctuating hormones in the body causes menopausal women to go through a psycho-emotional yo-yo as well. One minute you're happy, the next moment you're feeling blue. Or you get irritated by the most trivial reason. Bouts of depression or feelings of low self-esteem become common in some.
Moods are impacted by the amount of serotonin level in the brain. According to studies, a dip in serotonin level leads to depression. The good news is, the amount of serotonin level in the body is also affected by the food we eat. Studies show that carbohydrates can increase your serotonin level. So eat your way out of depression: eat oatmeal, sandwich, cereal, rice, or whole grain bread.
Menopause Treatment or Menopause Diet?
Menopausal treatment like hormone replace therapy has its pros and cons. Among the pros is that you don't need to make a lifelong commitment as you would if you opt for menopause diet. However, the most that menopause treatment can do for you is to palliate you of menopausal symptoms. Healthy menopause diet, on the other hand, is good for your overall health and wellness. It also helps your body fight various types of diseases and health risks, such as stroke and osteoporosis, that menopause brings. However, if your menopausal symptoms are extremely intolerable, see your physician to find out what other options you have.
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