Foods to Manage Menopause Symptoms should be low in fat and high in fiber and iron to help reduce and manage symptoms of menopause.

When women experience menopause symptoms, they can ask their physician about hormone replacement therapy. However, hormone therapy can cause more problems than solving them. A woman can reduce the symptoms of menopause by just changing their diet and taking certain minerals and vitamins.

Doctors will tell you it’s best to get your vitamins from food sources themselves and they are right. Often the nutrients in foods are more effective than separate vitamin supplements.


But let’s be realistic — I know from experience that I hardly eat as well as I should and seldom get the full benefits of the right vitamins from my diet alone. And I’m willing to bet it’s a similar situation with many of you. That is why it often makes a lot of sense to take vitamin and mineral supplements.

For women entering menopause, they should learn how to control or limit eating saturated fats. Because fats such as those found in commercial beef, chicken, and pork can decrease the ability of the body to produce estrogen.

Not all fats are bad. Some fats are needed for good health because it is the building blocks of fats called the fatty acids. The production of hormones also relies on two fatty acids namely omega 3 and 6 fatty acids. These two fatty acids are not capable of being produced by the body.

Fish oil has lots of omega 3 acids that can help a woman suffering from the symptoms of menopause. It has been known to reduce depression, lessen the chance of breast cancer and reduce cholesterol.

One source that has great amounts of omega 3 and 6 acids is the flaxseed oils. It can be taken either by tablespoon or capsules. The oils can also be used as a substitute on salad dressings or even mixed with yogurt.

It is also important to limit carbohydrates. Making that change will help to control weight, relieve depression and mood swings which will lower blood sugar. Rather than eating something sweet or fatty when you are depressed, try to control that urge.

Sugar is a source of energy for our body, so when the blood sugars drop, the brain becomes more agitated and cause cravings for added sweets like cookies, cakes and ice creams.

The amount of sugar our body needs is surprisingly minimal. When the blood sugar becomes more than the body needs, the pancreas will produce more insulin that turns blood sugar into body fat which will lead to low energy levels.

Menopause is a normal part of life and with it come several changes in your body and mind. Having a healthy diet and getting plenty of exercises will help you physically and mentally. It will also help you to reduce and manage the symptoms of menopause.


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