Women’s health in Atlanta and Alpharetta GA: how does your diet affect your menopause?
Women’s health experts say that following a menopause diet plan will help you avoid drinks and food that might worsen symptoms and will have negative effects on hormones. A properly considered menopause diet will also help with weight loss and make you feel healthier and more active.
What changes happen during menopause?
Your estrogen hormone will begin to decline during the transition to menopause, disrupting your normal cycle patterns of progesterone and estrogen.
Declining levels of estrogen will negatively impact your metabolism and potentially lead to weight gain. How your body digests carbs and your cholesterol levels might be affected by these changes.
Difficulty sleeping and hot flashes are symptoms that many women experience during this period.
Also, these changes to your hormones can lead to a bone density decline, which can increase your risk of bone fractures.
Fortunately, to relieve symptoms of menopause, you can make changes to your diet.
Foods to eat
Evidence has shown that certain foods may help some symptoms of menopause, such as poor sleep, hot flashes, and low bone density.
An increased risk of fractures can be the result of declining estrogen levels during menopause.
Dairy Products such as yogurt, cheese, and milk contain calcium, potassium, magnesium, and vitamin K and D, all of which are essential for bone health.
Also, there has been some evidence that has linked the consumption of dairy to a decreased risk of premature menopause.
Women going through menopause may benefit from healthy fats such as omega-3 fatty acids.
A review study concluded that omega-3 supplements can decrease the severity of night sweats and the frequency of hot flashes.
So, it may be worth testing to see if you can increase your omega-3 to improve your symptoms related to menopause.
A diet high in whole grains has been linked to a reduced risk of heart disease, premature death, and cancer
Whole grains are high in nutrients, including B vitamins and fiber.
A study has shown that postmenopausal women eating 4.7 grams of whole-grain fiber reduced the risk of early death by 17%.
Fruits and vegetables
Packed with vitamins and minerals, fiber and antioxidants American dietary guidelines recommend filling half of your plate with fruits and vegetables.
In a one-year study of menopausal women, those who ate more fruits and vegetables experienced a 19% reduction in hot flashes.
Foods to avoid
You can also reduce some of the symptoms linked to menopause, such as weight gain, how flashes, and poor sleep but avoiding certain foods.
Processed carbs and added sugars
A higher rate of hot flashes has been linked with high blood sugar, metabolic syndrome, and insulin resistance.
Limiting your intake of processed foods and added sugars, such as baked goods, crackers, and white bread may help reduce hot flashes.
Caffeine and alcohol
Caffeine and alcohol can trigger hot flashes, according to studies.
In a study of 196 menopausal women, alcohol and caffeine intake increased hot flashes severity but not the frequency.
Women’s health in Atlanta and Alpharetta GA
The women’s health experts suggest speaking with your OBGYN and learn how you can treat the symptoms of menopause. Contact your top Alpharetta and Atlanta OBGYN for your obstetrics and gynecology care.