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7 healthy foods to manage menopause symptoms

7 healthy foods to manage menopause symptoms

Menopause is a natural part of aging. It begins with a transitional phase, known as perimenopause, about three to four years before women experience their last menses. This period is marked by specific symptoms, like anxiety, depression, dramatic body temperature changes, mood swings, irritability, and frequent skin itching. While the discomforts are inevitable, women can manage them effectively by adding specific foods to their meals. Here are the top seven foods to manage menopause symptoms:

Salmon
Any food rich in omega-3 fatty acids reduces the frequency of temperature shifts, night sweats, and hot flashes in women during the transitional menopause phase. Mackerel, tuna, and vegetables like flax and chia seeds are all good for managing menopause symptoms. However, salmon stands out as it offers a range of other health benefits besides helping women manage the signs more effectively.

Barley
Whole grains like barley, amaranth, buckwheat, and broken wheat have large reserves of vitamin B, fiber, and minerals. These elements regulate the body’s metabolism and boost energy levels, helping women remain fatigue-free during perimenopause. So, it is not surprising that these grains make it to the top seven foods to manage menopause symptoms.

Walnuts
Nuts are rich in magnesium, which reduces anxiety, depression, mood swings, and sleeplessness. Walnuts perfectly fit the bill here as they are incredibly munchy and tasty and also effective in strengthening bones. They contain huge reserves of protein, calcium, zinc, and the all-important omega-3 fats that ease menopause symptoms.

Spinach
Like other green leafy veggies, spinach is a rich source of calcium that strengthens the bones. It also has plenty of antioxidants that reduce inflammation and wild temperature shifts.

Broccoli
Broccoli and other green vegetables are a treasure trove of vitamins, fibers, minerals, and antioxidants. Most importantly, these vegetables control estrogen levels in women, thereby relieving the more frenzied menopausal symptoms.

Eggs
Eggs help maintain vitamin D, iron, and protein levels in women and reduce cholesterol to prevent complications during menopause.

Yogurt
Dairy products like milk, cheese, and, especially, yogurt increase calcium, phosphorus, vitamin D, and potassium levels in women, keeping their bones strong during menopause. The wide-ranging benefits of dairy products make them a top food for managing menopause symptoms.

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