The menopause can affect the women in their thirties and can even last up to 10 or 15 years for some women. The perimenopause and the postmenopause can also be of the same intensity and cause similar symptoms such as digestion issues, sweating, sleep problems and mood swings.

Even though you cannot prevent or cure any of these symptoms naturally, for they have to run their own course through the body, you can significantly reduce the severity of these symptoms though your dieting plan. Thankfully, there is a list of foods that can help you reduce the symptoms of a menopause, and we have comprised a small list of the best ones that you should start with.

Your Menopause Symptoms

Your Menopause Symptoms

Here they are:

  • Fill up on dark greens – starting from kale, chard, spinach, arugula, collards, mustard, romaine, and all to turnip greens, are all filled with trace minerals that are able to balance out your hormones, including the calcium and magnesium which are very important for the digestive, nervous, bone and blood pressure health.
  • Regularly take Vitamin D3 supplements – the Vitamin D is not just a vitamin, it is an essential component and a hormone in all diets which is responsible for brain, bone, heart, nervous system and digestive health. These critical concerns are very important for women during the menopause because the shortage in Vitamin D can ease the symptoms of the menopause. The Vitamin D3 occurs only naturally under the sun and in certain plants, such as lichen. But, the manufacturers of food often fortify foods such as cow milk or some dairy products with Vitamin D2 in order to help the improvement of the nutrition of the foods. Studies have shown that the Vitamin D3 is a much better version of Vitamin D that your body can absorb, meaning that taking a Vitamin D3 supplement will provide you with all the protection you need if you are not the type of person that spends a lot of time outside. Getting about 15 minutes of natural sunlight within a day will offer you more Vitamin D benefits.
  • Consume natural herbs – all the natural herbs such as sage, oregano, cilantro, black cohosh, parsley and basil contain helpful nutrients that will preserve your health.
  • Do not avoid the fruit and whole grains – many women are afraid of consuming carbs during their menopause because they are scared of gaining weight, but the whole grains and the fruits are the two things you should always keep on your plate because they can control your hormones, digestion, energy, brain health and even your weight loss. So, the fruits such as berries, pears and apples are proven to be an excellent fruit choice that can cool you off, protect your heart and help in your digestion. Great source of antioxidants and Vitamin C are the pineapples and melons, and you will help oxidative stress too.
  • 5 servings of veggies every day – by filling up your dieting plan with a lot of veggies you will reduce your menopause symptoms just through your diet. So, the foods such as carrots, winter squash, sweet potatoes, and pumpkin are all filled with nutrients, benefits and will keep you full.
  • Avoid too much coffee – almost all women are capable of getting through a normal amount of coffee, and even green tea during their menopause, but overall, it is best for you to avoid the excessive levels of it. The caffeine will likely interfere with with your sleep, and giving the fact that each person has its own caffeine tolerance, make sure you know yours and try not to go over it. Instead, turn to decaf beverages or milder teas, such as chamomile, peppermint or hibiscus tea, or just drink a lot of water.
  • Make your choices, and let that be plant protein – the protein in lentils, peas and black beans are an excellent source of plant based protein. This will keep your bones strong, because it is filled with calcium, potassium, magnesium, iron and fiber, which means they will also protect your heart.

What you shouldn’t forget – while you’re cleaning up your dietary plan, make sure you give your body plenty of time to rest and relax, but also provide it with the proper movement it needs. Get adequate hours of sleep, take up some light exercises such as yoga, walking, meditation, and remember, even just 20 minutes of exercises in a day can make a difference for you.