Foods For Menopause Symptoms

Foods to Avoid

In general, the typical Western diet of white flour, and full-fat dairy and meat is not only unhealthy but also contributes to hot flashes.

Avoid chemicals that mimic estrogens (xenoestrogens) found in pesticides or herbicides by eating organic foods.

Intensively reared animals have often been treated with antibiotics and hormones, another reason to eat organic meat and chicken.

Minimize your exposure to foods stored in plastic containers and never heat or microwave food in plastic containers – as they will leach xenoestrogens.

Cut down on all caffeine, fizzy cola-type drinks, sugar, chocolate and too much alcohol, which all act as stimulants and trigger blood sugar problems,

Friendly Foods

Increase your intake of fresh, locally grown and preferably organic fruits and vegetables.

Fermented soya-based foods are truly one of the best foods for managing the symptoms associated with the menopause. Soya contains isoflavones (phyto-estrogens), which have estrogen-like effects on the body and block the harmful effects of estrogens and xenoestrogens. There has been much misinformation written about about soya, but soya foods in their traditional forms of miso, soya sauce and tempeh (a fermented form of soya) are all rich in isoflavones which have been proven to reduce the risk of developing cancers. But they are best eaten cooked.

Eat more organic tofu and use soya, rice or almond milks.

Isoflavones are also found in chickpeas, lentils, alfalfa, fennel, kidney beans, sunflower, pumpkin and sesame seeds, Brazil nuts, walnuts and linseeds. All seeds and their unrefined oils are rich in essential fatty adds which also help reduce joint pain, risk of heart disease.

Foods from the brassica vegetable family also help protect against estrogen-sensitive cancers, including breast cancer and cervix cancer, and balance hormones. These include cabbage, broccoli, pak choi. Brussels sprouts, cauliflower, kale, kohlrabi, mustard, rutabaga and turnips.

Brazil nuts and sesame seeds are a better source of calcium than cows’ milk.

Live, low-fat yoghurt increases healthy bacteria in the gut, which aids absorption of nutrients from your diet.

Vitamin B12 has been shown to reduce irritability, bloating and headaches associated with the menopause and is found in oily fish, eggs and meats.

Potassium and pantothenic acid (vitamin B5) help support adrenal function. They are found in wholegrains such as brown rice, amaranth, barley, quinoa, salmon, tomatoes, broccoli, cauliflower, avocado, dried apricots, banana, cantaloupe melon, oranges and fish.

Use dried seaweeds such as kombu in your cooking and stir-fries, as seaweed is rich in iodine (which supports the thyroid) and calcium.

Eat organic foods including meat, chicken, vegetables and fruits to avoid ingesting too many toxins from herbicides and pesticides.

Folic acid found in wheatgerm, eggs, leafy greens, calves’ and chicken liver, dried yeast and boiled beetroot is very important during the menopause to protect the bones.

Include garlic in your diet, which helps to keep cholesterol levels in check.

Drink more spring water which helps to regulate body temperature.

Avoid very hot drinks and hot spicy foods.

!f you have trouble sleeping, try valerian and passionflower teas.