Menopause Diet What foods are great for menopause

 

Best Diet for Menopause – Superfoods and Their Benefits for Women with Menopause

Video taken from the channel: Dr. Gus


 

5 oestrogen-rich foods for menopause

Video taken from the channel: A.Vogel UK


 

6 more good foods for menopause

Video taken from the channel: A.Vogel UK


 

Importance Of Diet During Menopause

Video taken from the channel: Currae Hospitals


 

Healthy diet may reduce, even eliminate, menopause symptoms In Depth

Video taken from the channel: insidermedicine


 

Menopause and You: Nutrition and Weight

Video taken from the channel: Main Line Health


 

Three Superfoods for Women in Menopause

Video taken from the channel: Andrea Holwegner


A whole-foods diet high in fruits, vegetables, whole grains, high-quality protein and dairy products may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids. Vitamin D can be found in fatty fish and fortified foods as well, but needs are also met from time spent in the sun. Almonds This healthy snack can be very helpful during menopause. The healthy fat found in almonds can help to counteract the drying effects that many women experience with low estrogen levels.

Basic Dietary Guidelines for Menopause Get enough calcium.. Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is Pump up your iron.. Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, Get enough fiber.. Dairy products are a great menopause diet food as they are rich in calcium, vitamin D, and protein and can help improve sleep quality. One study of periand post-menopausal women found calcium and vitamin D rich foods—such as yogurt—reduced early menopause risk by 17 percent and helped reduce some symptoms of menopause. 7 Best Foods for Menopause 1. Buckwheat.

Technically a seed (not a whole grain), buckwheat is an excellent source of complex carbs, essential for 2. Collard greens. Calcium is essential during menopause; osteoporosis affects one of three postmenopausal women, and. Greek Yoghurt Greek yoghurt is a high-quality source of calcium, phosphorus, potassium and magnesium, says nutritionist Libby Limon of LinkNutrition.com, which are all important for bone health. “As dairy is also high in the amino acid glycine it may also be good for reducing sleep disturbances associated with menopause,” she says. Eat right. Foods such as vegetables, fruits, whole grains, low-fat dairy products and lean protein foods such as beans and lentils contain the nutrients you need and should make up the majority of your meals and snacks.

If you drink alcohol, limit yourself to one drink a day. Many women report increased feelings of depression and/or anxiety during menopause. Not getting enough B vitamins and omega-3s may contribute to depression. Vitamin-B-rich foods you should try to work into your diet: Whole, unprocessed foods like lean meat and poultry, liver, whole grains and lentils are all rich in B vitamins.

When it comes to healthy eating, it’s helpful to look at all the foods you should be eating versus the few foods that lack nutritional value. Fruits, vegetables, whole grains, and low-fat dairy are. You’ll need to make sure that your menopause diet is rich in sources of calcium and vitamin D. Avoid raw or non-homogenized dairy products, which might not have enough vitamin D and also can.

List of related literature:

Alternative therapy protocols: magnesium-rich foods, like leafy greens, almonds, apricots, avocado, carrots, citrus fruits, lentils, and salmon counteract depression and anxiety; reduce caffeine intake (it affects mood more during menopause).

“Linda Page's Healthy Healing: A Guide to Self-healing for Everyone” by Linda G. Rector-Page
from Linda Page’s Healthy Healing: A Guide to Self-healing for Everyone
by Linda G. Rector-Page
Traditional Wisdom, 2000

Some of the most effective herbal teas for menopause are basil, cardamom, cinnamon, cloves, comfrey, chamomile, ginger, hyssop, lavender, lemon balm, lemon verbena, licorice, marshmallow, orange peel, peppermint, rose flower, orange peel, peppermint, raspberry leaves, rosehips, saffron, and spearmint.

“Women's Power to Heal: Through Inner Medicine” by Maya Tiwari
from Women’s Power to Heal: Through Inner Medicine
by Maya Tiwari
Mother Om Media, 2007

Pages 4-5 note that science has found active ingredients in foods that promote good health during menopause.

“History of Soy Sauce (160 CE To 2012)” by William Shurtleff, Akiko Aoyagi
from History of Soy Sauce (160 CE To 2012)
by William Shurtleff, Akiko Aoyagi
Soyinfo Center, 2012

The popular ones are vitamin D3, calcium, primrose oil, and multivitamins that help you have an easy menopause.

“Age Erase: Your ultimate beauty bible to ageing gracefully” by Rashmi Shetty
from Age Erase: Your ultimate beauty bible to ageing gracefully
by Rashmi Shetty
Random House Publishers India Pvt. Limited, 2014

No food or drink will stop menopause from occurring.

“Nutrition Facts: The Truth About Food” by Karen Frazier
from Nutrition Facts: The Truth About Food
by Karen Frazier
Callisto Media Incorporated, 2015

Certain herbs, supplements, oils, and vitamins are known to help menopause.

“The Complete Homeopathic Resource for Common Illnesses” by Dennis Chernin
from The Complete Homeopathic Resource for Common Illnesses
by Dennis Chernin
North Atlantic Books, 2006

Some doctors think wheat-based foods may exacerbate symptoms of menopause, such as hot flashes, night sweats, headaches, fatigue, and mood swings.

“Living Gluten-Free For Dummies” by Danna Korn
from Living Gluten-Free For Dummies
by Danna Korn
Wiley, 2011

Foods like ocean fish, seafoods, olive and flax oil, safflower or sunflower oils, sesame seeds, pumpkin seeds, pine nuts, and herbs like evening primrose are good choices for prostaglandin balance.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

The foods that replenish acetylcholine and help alpha brain waves stay in balance are: avocado, cucumber, zucchini, lettuce, nuts, milk products (whole and skim milk, cream, ice cream, sour cream), eggs (fried, poached, or baked), luncheon meats and sausages, liver, beef, and olive oil salad dressings.

“Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace, and Presence” by Patt Lind-Kyle
from Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace, and Presence
by Patt Lind-Kyle
Energy Psychology Press, 2009

In fact, a recent study published in Menopause: The journal of the North American Menopause Society in 2000 (volume 7) found that the 17-beta estradiol made by our ovaries before menopause has an antioxidant potency at least 10-100 times greater than alpha and gamma tocopherol (vitamin E) and melatonin.

“Screaming to be Heard: Hormonal Connections Women Suspect... and Doctors Still Ignore” by D. Lee D. Vliet
from Screaming to be Heard: Hormonal Connections Women Suspect… and Doctors Still Ignore
by D. Lee D. Vliet
M. Evans, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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18 comments

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  • Superb!!! Thank you SO much. I’ve done some trainings on food like macrobiotics. It’s wonderful to have a beautiful mix of all what’s good to our body, esp as we age. Again, fantastic to hear all this ��

  • A low carbohydrate, high fat eating plan is highly effective in reversing the symptoms of menopause, actually.  Specifically avocados, nut and coconut oil.  Carbohydrates aggravate symptoms and intensify hot flushes and night-sweats. I speak as a Community Nutritionist and a woman who suffered exhausting hot flushes and night sweats.  No bread, pasta, rice, alcohol, etc.  I do Keto and intermittent fasting and it has done wonders for my health and for my confidence too.  I have never been more contented, and I advise all women in menopause to consult with an expert and try this lifestyle.

  • Thank you for this video and thank you for mentioning that frrmented soy is a better form of soy for digestion. Hops is also very high in phytoestrogens. Red beets and carrots may be also beneficial phytoestrogens, and so are apples, cherries and plums. Interestingly, citrus fruit and turmeric lower our estrogen level.

  • Hello. Nice listening to you. These days I suddenly start feeling very weak do much so that my hands and legs start to feel weak. I feel as if it’s long I have been empty stomach. I’m taking food normally with veggies and fruits. I have met doctors and got my blood test, heart TNT Echo done. Everything is normal. Still by the end of the day or as soon as I get up in the morning I feel so very weak. Plz guide

  • Hi, thanks. Great to know, however I am very dubious about Soya. I have read and heard in lectures that it is not healthy for women? Possible ovarian cancer cause. Not sure regards the fermented version? Although it maybe more relevant to younger women? Very serious subject for me since loosing my mum to oc.

  • I thought I didn’t like edamame because I only had it in the pod at sushi restaurants. I got some frozen shelled edamame and steamed it, wow! I really like the flavor now. I love your suggestion of mixing different seeds together and grinding as needed. Do you keep the seeds refrigerated?

  • Great video, I have a question. I am 52 year old, and going through menopause, I always exercise, and eat healthy. I have energy, but I am gaining fat on my hips, and also getting pretty dry. Do you think I should be taking compound hormones?

  • I lost 50 pounds eating organic and non gmo healthy foods that were high fiber lots of fatty fish, veggies, fruits, exercise, reduced sugar intake greatly, plenty of water ect. and at first I felt great and then my perimenopausal symptoms went haywire

  • Hi, loving your work…
    I’ve noticed my joint pains, and stiffness has reduced quite a lot since Summer. I’m walking just as much, the only thing I’m doing different is the fruit… I was eating lots of berries in summer. I’m still eating veg, but no tomatoes either. Could this just be coincidence??
    I’m vegetarian, and eat nuts, pulses, beans etc xx

  • True, a healthy and nutritious diet is what we all need. May you be undergoing menopause or just want to keep fit and healthy, it is best to be monitor your food intake but do not limit yourself from enjoying the goodness of life. thanks for this! 

  • I watch your videos and they are very informative.i did a hysterectomy 5yrs ago (2016) only my uterus was removed. I’m just 50yr-old, going through a lot with menopause, dizziness, shortness of breath, my body vibrates inside sometimes, I feel like I’m in a boat so it’s a lot a change s happen to my body right now, I am taking evening primrose oil, Verain, and Dandelion leaf tea

  • Tq madam for sharing this information really natural ways to get back the periods regularly. And is their any modern technology medices which regnetate oestrogen to regulate the periods back. Madama can this diet plan can be given to prememoplose women’s. So that they can regenerate their periods back early because my sister still 38 years she has missed the periods as she was regular in periods for each 28 30 days here mother stopped getting periods and reached menopause at the age of 49 but it’s to early for her daughter to start. Can this dite be given to my sister

  • You have been saving my life. With all the money the drs want and told me nothing, I can only hope you are doing okay financially. I want nothing but the best for you. Off to watch more videos. Thank you so much.

  • Since being diagnosed at 51 I’m in the menopause. I have to wait to see a specialist to see which HRT to go on as I have cysts on my liver, my doctor recommended that I can use soya milk which could help with hot flushes until I see my specialist is that right? Need some advice plz

  • Thankyou so much for the videos. Has helped me tremendously. I developed so much varicose veins during peri menopause �� some are bigger then other. What can I do treatment wise? And why did these develop so quick in such short time? Thankyou. X

  • Hi I am joy and I wanted to ask something if theres a woman that’s hasn’t seen her period in 6 months and still wants to have kids what does she have to do

  • Irrelevant, I want to know if I can take vitex for my menopusal symptoms for ever.It has lelped me a lot.Whenever I try to quit hot flashes come back!Thank you and I’m sorry to bother you for an irrelevant matter!

  • HI Dr. GUS, �� Great video, and very useful information, will pass this�� info to my wife.
    GOD���� BLESS YOU.
    EDUARDO MIAMI FL ����