During menopause, women undergo several physical and emotional changes. During this stage in life, women experience menopausal symptoms such as hot flashes and mood swings. After menopause, risk of diseases such as osteoporosis and heart illnesses increase. By following a proper diet plan, menopausal symptoms could be reduced. Moreover, a health diet could also help you to lead a healthy post menopausal life.
B vitamins, especially riboflavin, folic acid, vitamin B6 and vitamin B12 should comprise a major part of a menopause diet. Headache is a common symptom of perimenopause and menopause. Intake of riboflavin or vitamin B2 could help to reduce headaches. Menopausal depression could be treated with the help of vitamin B6. Intake of vitamin B6 along with vitamin B12 and folic acid could reduce the risk of osteroprosis and heart diseases.
Sometimes vitamin supplements are prescribed for preventing vitamin deficiency. You can obtain most of these B vitamins from leafy green vegetables, beans, nuts and whole grains. Eggs, dairy products, organ meat and fish are rich sources of vitamin B12.
Phytoestrogen and boron
Phytoestrogen is a type of plant hormone that mimics human estrogen. Dip in the estrogen level is associated with the menopause symptoms. Sometimes health experts recommend intake of foods with phytoestrogen for replenishing the estrogen level during menopause. Boron, a trace element, is needed to retain estrogen in the body. Fruits and vegetables containing boron could be beneficial for women dealing with symptoms of menopause.
Soybean and soy products are the richest source of phytoestrogen. However, it is advisable to consume soy foods in moderation. Consuming 25 grams of soy protein per day could help to meet your health needs. Fruits such as apples, oranges, strawberries, plums, grapes and tomatoes and vegetables such as asparagus, onions, cabbage, cauliflower, sweat potato, beet, carrot and cucumbers are rich sources of boron.
Omega-3 fatty acids
To reduce the risk of heart diseases and certain cancers, the risk of which increase after menopause, include omega-3 fatty acids in your diet. You can obtain your omega-3 fatty acids supply from fish oil, flax seed oil, canola oil and olive oil.
Milk and dairy product
Low estrogen level increases calcium depletion from bones, increasing the risk of osteoporosis after menopause. Low fat milk and dairy products such as yogurt and cottage cheese are rich sources of calcium. Vegans can obtain their calcium supply from leafy green vegetables and beans.