The menopause begins when the woman stops having menstrual periods, which is usually at around age 45-50 years. The most common symptoms are hot flashes, insomnia, irregular periods, fatigue, vaginal dryness and mood swings.
These may start to appear even several years before a woman enters menopause. Therefore, in today’s article, we are going to discuss what foods are best to prevent or reduce the symptoms of menopause.
What happens in our body when we reach the menopause?
Physiologically, sex hormones such as estrogen and progesterone decrease due to a decrease in the production of follicles in the ovaries. The adrenal glands, two glands that sit on top of each kidney, they become the main actors in the production of these hormones.
These hormones contribute to our bone health and muscle, the elasticity of the arteries (reduces the risk of cardiovascular problems), vaginal lubrication, libido, stabilize the mood, rest, increase energy, and having regular periods.
23 Of the best foods to treat the symptoms of menopause
1 – Hot Flashes
- Ground flax seed: reduces estrogen but help to promote the proper functioning of the liver and digestive health.
- Broccoli: high in vitamin C, which is very beneficial for the liver, an excellent antioxidant and rich in fiber to improve digestion and weight control.
- Strawberries: high in vitamin C.
- Mushrooms: rich in vitamin B, calcium, magnesium and proteins, which are essential for the production of hormones. It also helps to protect against heart disease.
- Garlic: helps to protect against blood clots and cardiovascular problems as it thins the blood.
2 – Mood swings
- Avocado: rich in healthy fats, protein, magnesium, and vitamin B. It is important for the production of hormones and neurotransmitters.
- Salmon: rich in healthy fats (omega 3), anti-inflammatory and good for brain health.
- Eggs: they provide good fats and are rich in vitamin B.
- Maca powder: it allows more efficient absorption of hormones in the cells, can help to improve mood.
3 – Low energy
- Coconut oil: contains healthy fats and medium chain triglycerides that help to provide a quick and lasting boost of energy.
- Kale: high in vitamin C.
- Lean protein: important for adrenal health and stress control, complete source of amino acids which improves the synthesis of optimal neurotransmitters.
- Almonds: an excellent blend of proteins, fats, and carbohydrates. It keeps us sated.
- Spinach: high in vitamin E, essential for healthy adrenal and liver (both of which are important to metabolize and produce hormones), and natural antioxidant.
4 – Insomnia
- Cherry juice: contains melatonin (the sleep hormone).
- Walnuts: improves brain function and contains good fats.
- Pumpkin seeds: contains high amounts of tryptophan.
- Chickpeas: good source of fiber and rich in vitamin B6.
5 – Low libido
- Dark Chocolate (72% or more cocoa): produces phenylethylamine, a compound that we produce when we are in love. It can also increase serotonin (our happiness hormone), protect against heart disease and increase nitric oxide to promote blood flow.
- Shrimp: helps to promote the release of nitric oxide.
- Pistachio: it contains arginine, which promotes increased blood flow and reduces the risk of heart disease.
- Watermelon: contains citrulline, which helps relax and dilate the blood vessels
- Oysters: one of the most popular foods to increase libido that, in addition, it is rich in zinc and helps to produce testosterone.