It is estimated that up to 75% of women going through menopause will at some point develop menopausal symptoms, ranging from hot flashes and night sweats to tingling extremities. While these symptoms can be unpleasant, or even painful, there are different treatment options available.
Seeking treatment is often a three-step process. For many women, the first step is looking at natural remedies, then turning to alternative medicine. If neither of those measurements manage the symptoms, women often turn to hormone replacement therapy (HRT) or other medication. However, turning to natural remedies first is the recommended course of action, since it is the lowest risk option. One of the first steps in finding relief typically begins with dietary changes. Here we will look at the best dieting tips for relieving menopause symptoms.
Top Five Dietary Tips
Your dietary choices can make a significant difference between suffering from your menopause symptoms and effectively managing them. Getting the proper nutrients can go a long way to relieving symptoms, promoting health, and supporting your endocrine system. Five aims should be:
Increase water intake while lowering caffeine
Removing stimulants like alcohol, coffee, tea, and chocolate from your diet helps your adrenal glands. By aiding your adrenal glands, you will manage certain symptoms, such as fatigue, panic attacks, hot flashes, and anxiety. Furthermore, drinking plenty of water will positively impact your health and improve your overall well-being. It is recommended to drink at least eight cups of water every day.
Stabilize your blood sugar levels
By increasing water intake and reducing those stimulants, you are taking the right steps in stabilizing your blood sugar levels. Other steps in maintaining blood sugar levels should include eating healthy, well balanced meals and having healthy snacks regularly. Doing so will curb fatigue, irritability and mood swings.
Don't miss essential fats
While eating fats has been stigmatized in the past, getting the right types of fat is crucial to your health and relieving your menopause symptoms. Foods that are high in omega-3, polyunsaturated fats, and monounsaturated fats, such as salmon, avocados, olive oil, and nuts, are recommended. Healthy fat consumption aids the skin and arteries, balances hormones, and builds cells.
Eat less dairy products
With the exception of some yogurts, overconsumption of dairy products can have adverse effects on your health. Dairy products such as milk and cheese should be consumed in moderation, just enough to maintain bone health, but eating too many dairy products can lead to weight gain and other adverse effects.
Whenever possible, try to avoid processed foods. Try eating foods that come from the fresh produce aisle, if at all possible, and avoid processed junk food to improve your menopause symptoms.
More about Menopause Symptoms
These are five of the dietary tips for reducing general menopause symptoms. However, it is important you know how to cope with all possible side-effects of menopause, so click on the link below to learn more about menopause treatments.
- BMJ Group. "Menopause: What is it?" Patient Leaflet. 2007.
- Hopkins, Virginia. Lee, John R. M.D. What Your Doctor May Not Tell You About Menopause. New York: Warner Books Inc., 1996.
- Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
- Martin, Raquel. The Estrogen Alternative. Rochester, VT: Healing Arts Press, 2000.