Tagbilaran City, Bohol - Menopause is a natural stage in a woman's life when her menstrual cycle ends. Certain foods may help relieve some menopausal symptoms, such as hot flashes, insomnia, and low bone density. Here is a list of these foods:

Milk – In a study of nearly 750 postmenopausal women, those who consumed more dairy and animal protein had higher bone density than those who consumed less. Calcium, phosphorus, potassium, magnesium, and vitamins D and K are all essential for bone health.

Fatty fish – A study of 483 menopausal women found that omega-3 supplements reduced the frequency and severity of hot flashes and night sweats.

Whole grains – Brown rice, whole-wheat bread, barley, quinoa, and rye are examples of whole-grain foods. When determining which packaged foods contain primarily whole grain, look for "whole grain" listed as the first ingredient on the label.

Fruits and vegetables - Broccoli consumption reduced levels of an estrogen type linked to breast cancer while increasing levels of an estrogen type that protects against breast cancer.

Phytoestrogen-containing foods - Soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea, and many other foods naturally contain phytoestrogens.

Nutrient-dense protein - Protein-rich foods include eggs, meat, fish, legumes, and dairy products.

Like in any other stage of a woman’s life, it is always good to remember the principle of moderation, variety and balance and follow the Ten Kumainments and Pinggang Pinoy as your guide. // ND II Annie Claire B. Añasco, RND


Source:
Menopause Diet: How What You Eat Affects Your Symptoms (healthline.com)