Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, ugli fruit) were also reported to help reduce overall menopause symptoms.
Fruits and vegetables like apples, pears, peaches, carrots, celery, and cabbage all contain phytoestrogens. They are also loaded with vitamins, minerals, and antioxidants that can help protect against disease. When incorporated into your daily diet, these foods can help to boost your estrogen levels naturally.
If you're having hot flashes during menopause, you may find it helps to avoid certain "trigger" foods and drinks, like spicy foods, caffeine, and alcohol.
The best diet is one that is rich in fruits, vegetables, and whole grains and includes lean sources of protein (poultry, lean meats, and fish) and low- or no-fat dairy products. Limit the amount of fats and sweets you eat. Some research suggests that spicy foods can trigger hot flashes.
Avoid alcohol, spicy foods, and caffeine. These can make menopausal symptoms worse. If you smoke, try to quit, not only for hot flashes, but for your overall health. Try to maintain a healthy weight.
Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.
If vasomotor symptoms of menopause have you hot and bothered, studies suggest you can reduce them by changing your diet. A hot, caffeinated latte could trigger a hot flash; a diet of cooling foods such as avocado may help reduce the intensity and frequency of vasomotor symptoms.
Legumes are the main source of coumestrol, the coumestan showing the highest estrogenic activity, and low level of coumestrol have been found also in brussel sprouts and spinaches, while the highest concentrations are reported in clover and in soybean sprouts.
During this transition time before menopause, the supply of mature eggs in a woman's ovaries diminishes and ovulation becomes irregular. At the same time, the production of estrogen and progesterone decreases. It is the big drop in estrogen levels that causes most of the symptoms of menopause.
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.
Alcohol like bourbon, wine, and beer contain phytoestrogens (estrogen-mimicking substances), which can raise your estrogen levels, worsening PCOS, endometriosis, and fibroid symptoms.
Blackberries, blueberries, cranberries, raspberries, and strawberries can all help to increase estrogen levels. As well as being rich sources of fiber, vitamins, and antioxidants, berries contain high levels of phytoestrogen lignans.
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. Phytoestrogens: A drop in oestrogen levels during the menopause is one of the main causes of hot flushes (and we all know what a nightmare they can be!)
Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices.
One More Reason to Eat Your Spinach and Kale
In the results, the researchers found that in the vegetable groups, higher consumption of leafy greens and cruciferous vegetables led to a significant reduction in overall menopausal symptoms and specifically in physical symptoms.
Eaten in moderation, sugar is probably fine. But in excess, it promotes cavities, causes pimples or acne, weight gain, even heart disease. And, yes, sugary foods can make menopause worse. Put simply, sugar and menopause don't mix well.
Berries, particularly blueberries, are rich in antioxidants. A 2018 study has found that the higher the dietary intake of antioxidants, the greater the reduction in hot flushes, sweating, sleep problems, anxiety, exhaustion, and difficulty concentrating[1].
Menopause: Menopause is the point when you no longer have menstrual periods. At this stage, your ovaries have stopped releasing eggs and stopped producing most of their estrogen. A healthcare provider diagnoses menopause when you've gone without a menstrual period for 12 consecutive months.
Nuts and Seeds, including almonds, flaxseeds, peanuts, sesame seeds, sunflower seeds. Soy and soy products, such as soybeans, tofu, miso soup, miso paste. Vegetables, particularly broccoli, Brussels sprouts, kale, onions, spinach, sprouts.
Exercising regularly can release the happy hormones called endorphins, which helps relieve menopause symptoms, making irritability and mood swings easier to cope with. Even going for short daily walks or doing some yoga stretches can help keep your body functioning well.