During menopause, women go through hormonal changes. A good menopause diet can help manage these changes. What you eat can affect your hormones, says Maya Feller, a nutritionist.
Menopause happens around age 51, but symptoms may start earlier during perimenopause. Hot flashes, mood swings, and low energy are common symptoms. These changes are caused by a drop in estrogen, affecting bones, muscles, and metabolism.
Weight gain is also common during menopause. It’s important for women to understand that their bodies are still good. Eating fruits, vegetables, calcium-rich foods, protein, oily fish, beans, and unsaturated fats can help manage symptoms and protect health.
Avoid fatty meats, refined grains, added sugars, alcohol, caffeine, and spicy foods. Physical activity, stress reduction, and intermittent fasting can also help manage symptoms. MyFitnessPal app can assist with tracking nutrition and exercise goals.
Focus on taking care of your body with kindness and understanding during menopause.
Vocabulary List:
- Menopause /ˈmɛn.ə.pɔːz/ (noun): The time in a woman’s life when her menstrual periods stop permanently.
- Perimenopause /ˌpɛr.ɪˈmɛn.ə.pɔːz/ (noun): The transitional period leading up to menopause characterized by hormonal changes.
- Hormonal /hɔːrˈmoʊ.nəl/ (adjective): Relating to hormones or the hormones in the body.
- Metabolism /məˈtæb.ə.lɪ.zəm/ (noun): The chemical processes that occur within a living organism in order to maintain life.
- Unsaturated /ʌnˈsætʃ.ə.reɪ.tɪd/ (adjective): Not having the maximum number of hydrogen atoms possible; often refers to fats.
- Nutrition /njuːˈtrɪʃ.ən/ (noun): The process of taking in food and using it for growth metabolism and repair.
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