Fortunately, making changes in your diet may help relieve menopause symptoms. Close Menu. Weight-bearing exercise is important too, but if you have been diagnosed with any form of bone loss, check with your doctor that you can exercise safely and effectively. Arch Gen Psychiatry. For the remaining two in three women, they may not see relief of symptoms. Vegetarian diet: panacea for modern lifestyle diseases? Oestrogen is one of the main female sex hormones, and the one that declines during menopause. Keep to sensible alcohol limits — no more than units per day, avoid altogether if you feel it makes symptoms worse. Fibre supports your microbiome, which is the name given to the bacteria that reside in your digestive tract.
However, the transition and symptoms associated with menopause can last for several years 1. While menopause is linked to many uncomfortable symptoms and increases your risk of certain diseases, your diet may help reduce symptoms and ease the transition. During the transition to menopause and beyond, the hormone estrogen begins to decline, disrupting your normal cyclical patterns of estrogen and progesterone 1. Declining estrogen levels negatively impact your metabolism, potentially leading to weight gain. These changes may also affect your cholesterol levels and how your body digests carbs 2. Many women experience symptoms like hot flashes and difficulty sleeping during this transition period 3, 4. Additionally, hormone changes lead to declined bone density, which can increase your risk of fractures 5. Fortunately, making changes in your diet may help relieve menopause symptoms.
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Most women agree, menopause is no picnic. Just as shifting hormones can lead to acne and mood swings during puberty, they can also wreak havoc on body and mind when estrogen levels decline. During menopause, women tend to gain fat while simultaneously losing muscle mass. The good news: Eating a balanced diet that includes plenty of fruits, vegetables and whole grains can not only prevent weight gain, it may also help alleviate menopausal symptoms. Here are a few culprits to watch out for. The dietary repertoire during menopause is really no different than at any other time of the life cycle. The best approach to follow is either a DASH or a Mediterranean-style diet boasting plenty of fruits, vegetables, whole grains, nuts and seeds. Not sure your diet is up to snuff? Talk with your doctor about whether you should take a supplement.