Superfood & Symptoms
Let’s talk about superfoods & symptoms. Menopause may be just another chapter in a woman’s life, but that doesn’t make it any easier. Most women would agree that going through menopause is no walk in the park.
As estrogen levels begin to fall, a menopausal woman typically has to deal with many symptoms, like hot flashes/flushes and weight gain. The good news is, a healthy diet will help you better manage these symptoms of menopause.
If you want to improve your food choices to prevent menopause symptoms, try superfoods! This post should give you lots of ideas on where to start.
Superfoods: Soy
Did you know that Japanese women enjoy a lower risk of osteoporosis, breast cancer, and heart disease because of their soy-rich diet? They also experience fewer menopausal symptoms than your average Western woman.
That’s because they consume a ton of isoflavones—a type of compound that acts as a weak estrogen in the body.
Soy products are also rich in magnesium, helping you get a good night’s sleep while also keeping your bones strong by improving calcium absorption.
You can get these benefits with just:
- 100g tofu
- 50-75g tempeh
- 350ml whole bean soy milk
- 50g cooked soybeans (canned)
Superfood & Symptoms: Add Nuts & Seeds
Anyone building muscle mass usually incorporates nuts and seeds in their diet, but that’s not all they’re suitable for. As you get older, you also need to consume protein from these sources to keep your bones strong and healthy and boost your immune system.
Superfoods in nuts and seeds include:
- Almonds
- Peanuts
- Brazil nuts
- Walnuts
- Pumpkin
- Flax
- Chai
Take note, though: Nuts contain lots of calories. If you’re going for weight loss, make sure you eat a healthy amount and in moderation.
Is Fish A Superfood?
If you’re going for a balanced diet, you can’t go wrong with fish. It’s rich in protein, magnesium, and vitamins B12, B3, B9, and D.
Thanks to these nutrients, you get to enjoy a restful sleep, fewer and less intense mood swings, improved brain function, and more energy.
Leafy Greens & Symptoms
You can never go wrong with a plant-based diet. Rich in phytoestrogens, magnesium, vitamin B9, and omega-6 fatty acids, leafy greens give you an easy way to get the nutrients you need without preparing a complicated meal.
And if you’re lactose intolerant, this is also a great way to incorporate calcium into your diet without dairy. You’ll never run out of variety because there are so many to choose from:
- Kale
- Spinach
- Swiss chard
- Watercress
- Bok choy
- Cabbage
- Brussel sprouts
- Broccoli
Bonus ‘Superfood & Symptoms’ Tip: When in Doubt, Eat the Rainbow
You can’t have a healthy diet without fruits and vegetables. And the more varied the colours of your food are, the healthier it is! They’re rich in nutrients that your body needs to be in tip-top shape.
Menopause affects your body in various ways: it alters your metabolism, increases your risk of heart disease, and reduces your bone density. You may also suffer from hot flushes/flashes and night sweats.
But by managing your food intake and leading a healthy lifestyle, you may be able to manage your menopausal symptoms better or even prevent them altogether.
Interested in learning more about how food may save you from the worst of menopause? ASK MEG. You’ve got this!
