Menopause is a change in the life of a woman when her menstrual cycle ends. It becomes official 12 months after the final period.
During menopause, hot flashes, weight gain, vomiting, vaginal dryness, mood swings, and not being able to focus are experienced. This is because the levels of an essential female hormone known as estrogen are starting to decrease, affecting other hormones' usual cyclical patterns as well. This will adversely affect the levels of metabolism, bone density, and cholesterol. Many women require antioxidants to lighten the effects.
But there are still natural approaches to overcome the menopausal issues with ease. Here are some ways:
Eat foods rich in phytoestrogen
In plants, phytoestrogens are naturally occurring compounds that imitate the estrogen effect. Therefore balancing the hormones. Foods high in phytoestrogens include soya, tofu, flaxseeds, linseeds, sesame seeds, and beans.
Eat a lot of fruits and veggies
Vitamins, nutrients, fiber, and antioxidants are loaded on fruits and vegetables. In falling estrogen production, cruciferous vegetables such as cabbage, kale, broccoli, bok Choy, and Brussels sprouts are considered to be very helpful. Dark berries such as strawberries and blueberries could help reduce blood pressure. So, every day, add raw, natural, local, and seasonal fruits and vegetables to your plate.
Drink lots of water
Dryness in women is a frequently encountered symptom of menopause because of the levels of estrogen decrease. This can be relieved by drinking 2-3 liters of water, while also reducing bloating caused by hormonal imbalances.
Eat foods loaded with calcium and vitamin D
Hormone shifts can lead to weak bones. Increasing the intake of calcium and vitamin D is therefore essential to rule out the possibility of osteoporosis, also for better absorption of the latter. Include foods such as yogurt, milk, cheese, green leafy greens, tofu and beans.
You should still sit in the morning sun for 15-20 minutes or so for vitamin D, wearing light clothing to make the sun radiate in. Alternatively, with specialist guidance, you can look for supplements.
Cutback on carbs and sugar
The sharp rise and fall in the amounts of blood sugar is what your body does with a diet rich in refined sugar and carbohydrates. It might raise the risk of depression in menopausal women while also affecting the strength of their bones and cholesterol levels.
Menopause is associated with multiple illnesses including an increased risk of cardiovascular problems arising. The effect on hormones can be relieved by a whole-food diet rich in fruits, vegetables, whole grains, high-quality protein and dairy products. But remember, no balanced diet is truly healthy without having to incorporate any form of exercise. So find time for fitness too.
