Eat foods that are known to reduce the symptoms of menopause. Eating a diet with a lot of menopause whole grains, fruits and vegetables and low in saturated fat. Will give you lots of fiber, vitamins and minerals, phyto-estrogens, and bioflavonoids, all important for the long-term health and to minimize the symptoms of menopause. Attention to food indicted. These are foods that worsen symptoms such as hot flashes, insomnia and mood swings. Some typical culprits are coffee, tea, chocolate, cola,Alcohol and spicy foods.
Include soy foods in the diet during menopause. Studies have shown that soy foods not only provide protection against heart disease but may also help, just the hot flashes. Soy foods contain isoflavones, which have a weak estrogenic effect in the body. Soybean products in different shapes and sizes to come, including tofu, soy beans, soy beverages, soy nuts and soy proteins. While soy foods are safe enough for securityand effectiveness of isoflavone supplements are not tested.
Nutrients important for menopause diet
1. Vitamin E useful for alleviating hot flashes and thoughts of a heart to offer protection, although a recent study showed that 400 IU of vitamin E twice a day reduces hot flashes just over placebo. Although some foods such as nuts and seeds, egg yolk, wheat germ and vitamin E included, you have to take a supplement to a GET --therapeutic dose.
2. Calcium, to prevent the development of osteoporosis. Good sources are milk and dairy products, sardines, almonds, broccoli and spinach. To get the calcium your body needs vitamin D, which can be made from the skin after sun exposure, dietary sources of this vitamin are milk and margarine, eggs and fish oil fortified.
3. Magnesium, Works with calcium for bone density. Found in whole grains, milk and milk products, tofu, nuts and seeds, andLegumes.
4. Phytoestroqens. This may help, flushing, and is a good diet during menopause. Can also protect against heart disease and osteoporosis. Foods rich in phytoestrogens are the soy foods, linseed, chickpeas and other legumes.
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