Women need a variety of foods with nutrients to revitalize their bodies during menopause and avoid uncomfortable symptoms that arise. Calcium, iron and fiber are among the important elements in a diet that may help relieve or prevent conditions that may occur during menopause.
Here are five foods to include in a diet to avoid or ease such menopause symptoms as hot flashes, night sweats, mood changes, thinning hair and vaginal dryness.
Fruit contains healthy fiber. Adult women need about 21 grams of fiber a day, according to WebMD
, which recommends at least 1 1/2 cups of fruit each day to ease conditions from menopause. Diets high in fruit, along with vegetables and pasta in a Mediterranean-style meal plan, help prevent menopausal symptoms, researchers at the University of Queensland, Australia, reported in the American Journal of Clinical Nutrition
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2. Whole Grains
Whole grain breads, pasta and cereals, and whole-grain foods such as brown rice provide fiber. Barley and oatmeal are other examples of whole grains that help restore estrogen levels in premenopausal women. Whole grains also contain low-glycemic carbohydrates for energy. Avoid refined grains such as white bread and potatoes, which send glucose into the bloodstream quickly and cause mood swings or weight gain, Susan Wysocki, president of iWoman’s Health, said, according to The Huffington Post
Flaxseed has omega-3 fatty acids to ease vaginal dryness and help the skin and hair, gynecologist and menopause specialist Dr. Nina Ali told Next Avenue
. Sprinkle ground flaxseed on oatmeal, cereal, yogurt, or salads. Omega-3 foods help clear the arteries to protect against from heart disease.
Fish is rich in iron to relieve symptoms from menopause. It is a healthy alternative to more fatty meats and poultry. Older women need 8 milligrams of iron a day, WebMD reported
. Salmon, mackerel, trout, tuna, and herring are among the fish with omega-3 fatty acids. The heart-healthy benefits of omega-3-rich fish also protect against heart disease, which increases in risk after menopause, according to Healthline
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Yogurt and dairy products provide calcium for protection against menopause symptoms. Calcium guards women against osteoporosis, a bone-degenerating disease that threatens bodies more often during menopause because of the loss in estrogen levels, according to Women's Health Concern
. Milk, cheese and sardines with calcium-rich bones are other foods with the mineral.
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