How to Eat a Menopause Diet
A menopause diet is a diet designed to help women ease the symptoms of menopause. If you're really smart you will start before you get there, so that you can have a jump on it. I wish I knew about diet and menopause when I was in my thirty's. If I knew then what I know now, I may have been able to avoid many of the symptoms that drove me crazy.
Instructions
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A menopause diet can help ease or eliminate many of the dreaded symptoms that come with hormones out of balance. I began menopause in my late 30's, but at the time I wasn't sure what it was. I thought I was too young, but I was wrong. So, if you're in your 30's and having unusual body changes then you may be in the pre-menopause stage.
For a diet to work the person needs to be ready to make a change. Otherwise, it may not happen due to lack of commitment. If you want to change, but lack the willpower then do it in steps, in other words, not all at once, but in small doable goals. Yes, it takes longer, but its progress and you will get there.
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For example, we need more calcium in our diet when we're going through menopause. So, you could start by eating 3-5 helpings of low fat yogurt or cottage cheese each week. Then add more calcium rich foods as you go. This way it's gradual and within 3-6 months you should reach your goal. In addition, it's good to take a calcium supplement.
Not only do we need to add to our menopause diet we should also take some things away or use moderation. Things like caffeine, alcohol, soft drinks, foods that are high in sodium, sugar, meat and saturated fat as well as spicy foods.
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We also need to begin eating smaller amounts or portions. This is done by eating several small meals a day instead of the traditional three large ones. Cutting back little by little on calories is a good idea as well, since our metabolism slows down as we age, this can lead to weight gain.
More foods we want to add are fruits, to be specific: oranges, strawberries, grapes, apples, pears, plums and grapefruit. More vegetables, to be specific: cabbage, onions, sweet potatoes, beans, soybeans, cauliflower, carrots, broccoli, cucumbers, lettuce, asparagus and beets.
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As you know the bad fats are a no no, but the good fats are necessary for a menopause diet. They're found in fish, olive and canola oils, nuts, peanut butter, avocado, flaxseed, and sesame seeds. They should make up no more than 30% of your diet due to high caloric density.
Of course, we do need whole grains in the diet as well, so wheat and rye breads are a good choice as well as healthy cereals that are high in fiber. You can add nuts and fruit to make a meal out of it, which is what I do. These days I eat small portions and not any more than necessary.
Finally, exercise needs to be a part of the plan if you want to reduce or eliminate menopause symptoms. Now it's up to you to make it happen.
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Resources
- Photo Credit Flickr.com
