Foods you can eat include lean protein (think chicken breasts, eggs, and wild-caught fish); vegetables and most fruit; chia seeds, flaxseeds, and most nuts; olive oil and some other unsaturated oils and fats, like canola oil; and whole grains like buckwheat, brown rice, and quinoa.
Women wishing to lose menopause belly fat should consider the Mediterranean diet as it helps people lose fat while maintaining muscle mass. This diet focuses on food such as vegetables, fruits, fish, olive oil, and whole grain.
Now to exercise - the best way to tackle that menopause belly muffin top is through a whole body workout along with some targeted ab exercises. Aim for three to four days of cardio each week, and two to three days of strength training.
Healthy fats play an important role in everyone's diet, especially for women during menopause. These foods, including fatty fish, flax seeds, chia seeds and avocados can help your body absorb nutrients it needs and may reduce the frequency and severity of menopause symptoms.
Your menopause nutrition does not have to look out of the ordinary. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. Eggs are also an excellent protein source for menopausal women as they have been shown to reduce cholesterol levels, heart disease risk, and obesity.
Menopause and endothelial function
“Previous research suggests blueberries may improve endothelial function through reductions in oxidative stress, while also exerting other cardiovascular benefits.”
Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, ugli fruit) were also reported to help reduce overall menopause symptoms.
Caffeine for Menopausal Women: More Hot Flashes but Less Mood and Memory Problems. A recent study of 2507 menopausal women suggests that menopausal women with higher caffeine intake are more likely to have hot flashes and night sweats; however, they have fewer problems with mood, memory, and concentration.
Foods that reportedly increase estrogen include flax seeds, soybean products, chocolate, fruit, nuts, chickpeas, and legumes.
Avoid Inflammatory Foods
Foods said to contribute to inflammation in the body are restricted on this plan. inflammation-promoting fare includes sugars, processed grains, fried foods, processed lunch meats, saturated fats, and soda, according to Harvard Health Publishing.
Oats are a wonderful gluten-free source of fiber as well as complex carbohydrates and B vitamins for energy. More importantly for women experiencing mood swings in menopause, the vitamins B1 and folate and the mineral selenium found in oats all help regulate and improve mood.
In recent years, there's been a lot of research into the health benefits a single apple per day can have and it turns out it's quite the wonder fruit. Apples can lower cholesterol, aid weight loss and help to prevent strokes, but it turns out they can also help to ease symptoms of the menopause too.
Alcohol like bourbon, wine, and beer contain phytoestrogens (estrogen-mimicking substances), which can raise your estrogen levels, worsening PCOS, endometriosis, and fibroid symptoms.
Studies conducted by the Linus Pauling Institute of Oregon State University indicated that eating plant-based foods that contain phytoestrogens may help women raise estrogen levels, such as: Seeds: flaxseeds and sesame seeds. Fruit: apricots, oranges, strawberries, peaches, many dried fruits.
Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.
Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual's chances of being overweight or obese too.