The menopause is an important part of the life of every woman. It can come even in the thirties and sometimes it lasts for 10 or 15 years.

What you probably are not aware of is that the premenopause and postmenopause come with the same uncomfortable symptoms as the menopause itself – mood changes, night sweats, digestion issues, sleep problems and so on.

Menopause Symptoms

Menopause Symptoms

Even though you cannot prevent any of these symptoms, because they have to run their own course, you can lower their effect on your body. You can do this by simply changing your dieting plan a bit.

Diets filled with processed foods, added hormones, high in fat can trigger a set of hormonal problems for the women, especially those who are already going through menopause. These foods get rid of the good bacteria in the body and the digestive tract, releasing a negative response from the hormones.

This can ultimately lead to severe digestive issues.

Thankfully, there are foods which can reduce the symptoms of menopause, and in addition we give you the best ones, in order to help you get started!

  • Consume a lot of dark greens – spinach, kale, romaine, arugula, mustard, chard, and turnip are greens which are packed with detoxifying ingredients which boost the DIM production in the body. DIM means diindolymethane. It is a compound found not only in the dark leafy greens, but all green veggies. It will help you reduce your blood sugar levels, thus will fight off all those unpleasant night sweats. It will furthermore fight against all the negative hormone disruptions and give you a balanced hormone level, as well as magnesium to help with the health of your bones, digestive and nervous health and blood pressure health.
  • Consume alternatives to milk and dairy products – the dairy milk is full of natural hormones, because only a pregnant cow can produce milk. Now, even though the dairy is considered a great source of calcium, this is not the whole story. Our bodies are not made to have other mammals hormones consumed, so when this happens, there are disruptions in our hormone levels because their hormones simply cannot be registered by our bodies. When you choose a dairy free alternative, you are one step closer to restoring the hormonal balance in your body. These alternatives to milk also contain added calcium, more than the milk from a cow does, so either way, it is a win-win situation.
  • Supplements filled with Vitamin D3 will also do the trick – this is not only a vitamin, it is a critical hormone component in any diet, aiding the function of your brain, heart, bone, digestive and nervous system. The Vitamin D3 occurs naturally under the sun, but the manufacturers fortify it in some products in order to increase the nutrition in certain foods. Remember – taking a Vitamin D3 supplement will give you the benefits you need if you are not the type of person that spends a lot of time outdoors.
  • Go all natural with herbs – oregano, sage, black cohosh, parsley, basil and cilantro will all help your body reduce the stress and night sweats. This will all result in getting rid of all the negative hormones in the body. You can choose how you take them – in a fresh form, dried form or even as a supplement.
  • Pack up on grain and whole foods – a lot of people avoid eating carbs during their menopause for the sole fear of gaining weight, but these fruits and grains will just keep your hormones regulated, as well as your energy, weight, digestion, and brain health. The fruits and the oatmeal are the two best foods if you seriously want to keep your weight down, gut bacteria in order and heart healthy. The carbs found in these foods are differently processed than the carbs found in the alcohol, refined grains, sugar and dairy products. Focus on the whole grains instead of the whole grain products, so the wild rice, oats, quinoa, barley, rye, amaranth should be great options for you. And, if you are on a gluten free diet, then choose wild rice, brown rice, quinoa, black rice, amaranth, teff and millet. Also, the berries, pears and apples are an excellent pick. They protect your heart and enhance your digestion. To combat oxidative stress and aging you need fruits filled with Vitamin C, such as the melons and pineapples.
  • Get your five veggies in a day – it is quite important to fill your plate up with vegetables too if you want to lower your menopause symptoms. Onions, carrots, celery, cabbage, broccoli, cauliflower, asparagus, sweet potatoes, bok choy, pumpkins, winter squash are all filled with nutrients which will make you feel full. It does not matter how you choose to eat them – raw or cooked, make sure you always have a cup of veggies in a day. They will reduce your night sweats, mood swings, mood as well as digestion, and they are usually pretty light for consumption, so you will not have a problem.
  • Stop injecting yourself with caffeine – many women like some coffee or tea during their menopause, but by all means, avoid excess amounts of it. Too much caffeine can lead to a hormonal imbalance. Given the fact that every body tolerates different amounts of caffeine, make sure you never cross the like for yours. Choose herbal teas instead – chamomile, peppermint and hibiscus are a great substitution if you are tired of drinking water.
  • Plant protein is a good option too – the protein found in the black beans, lentils and peas are an excellent choice if you want to keep your bones healthy and strong. They do that because they offer a variety of nutrients, among which are fiber, potassium, magnesium and calcium. By choosing them, you choose healthy and natural protein, and you avoid the animal based protein which can do an imbalance of the hormones in your body.
  • Never put yourself on a diet – it will only make your body weaker, because the only thing you will be doing is cutting off your body of all the nutrients it needs. Whenever you feel nausea or a diminishing appetite, it is more important to enhance the quality of the food you’re consuming rather than reducing the amount of calorie intake. When you fill up your diet with whole grains, fruits, vegetables, herbs, leafy greens, you will satisfy the needs of your body in a natural way and you will also manage to keep your weight down! Another healthy foods for a better mood, more energy and a healthy heart are the walnuts, almonds, chia seeds and flax seeds. Few servings per day is all you need to get the nutrients you want.
  • Finally, taste the magic of maca – this is an ancient super food with a great taste, which will balance your estrogen levels in an instant. The maca powder will provide you with calmness, energy and a sense of vitality as well as positivity. You can add it to your morning smoothie, for it has a taste similar to butterscotch and caramel, and goes along with almonds, chia seeds, raw cacao, basically anything you want! Give it a try!

What is an important part too is while you’re going through menopause, give your body the movement and rest it needs. You will reduce your stress by attending to your body’s needs.

Do yoga, light exercises or meditate. Give your body the best of what you have! You will benefit from it for years to come!