When you are in the process of trying to reduce your menopause symptoms and balance your hormones, you should be eating foods that contain healthy fats and an abundance of important minerals. Including the foods in this list to follow which are nutrient-dense, unprocessed, and hormone-balancing can assist you with avoiding empty calories and can help you to keep your weight under control.
You should also be mindful that you might need to reduce your calorie intake to maintain a healthy weight as you start getting older. When your metabolism starts slowing down and your muscle mass decreases, it becomes even more important to eliminate processed foods while focusing on eating a much cleaner diet to help the effectiveness of your menopause treatments.
Foods that can assist you with managing your menopause symptoms include:
- Organic Vegetables And Fruit
Vegetables and fruit contain high levels of dietary fiber that can help to keep your appetite under control and antioxidants that slow down aging along with phytosterols which can help to balance your hormones.
- Cruciferous Vegetables
Vegetables that belong to the “cruciferous family” include kale, cabbage, and broccoli. These vegetables also contain indole-3-carbinol which can naturally assist with balancing estrogen levels. They also contain lots of fiber, electrolytes, vitamin K, and vitamin C which are essential for heart health and blood pressure.
- Foods High In Fiber
Fiber is vital for digestive and cardiovascular health, and to maintain a weight range that is healthy. Some research has found that eating plans that contain high-fiber foods assist with balancing estrogen production. A high-fiber diet is also linked with reduced weight gain, less constipation, and healthy cholesterol levels. Some good sources include seeds, nuts, beans, legumes, avocados, ancient grains, fruit, and vegetables.
- Natto
Fermented soy such as natto is packed with phytoestrogen which also helps to balance hormones. However, you should be avoiding this food if you tested for estrogen-positive breast cancer before.
- Phytoestrogen Foods
These are plant-based estrogens that have the ability to mimic the effects of hormones that your body naturally produces. The effects are a bit controversial which is why research conducted on their risks and benefits can seem conflicting and overwhelming. However, many studies have already proven that dietary estrogens can assist certain women going through menopause in the way of decreasing night flashes, lowering cancer, and heart protection, and making the drop in estrogen levels feel a bit less drastic.
- Omega-3 Fats
These are the fats present in flaxseed and fish which can promote smoother skin, provide heart protection, and assist with counteracting inflammation caused by omega-6 fats (found mainly in low-quality meat and refined oils). Great sources include sardines, wild-caught salmon, anchovies, and mackerel. Research has indicated that eating omega-3s frequently assists with hormone production and can assist with preventing preeclampsia, menopausal problems, postpartum depression, heart complications, postmenopausal osteoporosis, breast cancer, and depression.
- Cold-Pressed Oils And Healthy Fats
Fats do contain more calories when compared to carbohydrates and protein, but they are building blocks when it comes to hormone production, keeping inflammation levels down, promoting satiety, and boosting your metabolism.
Unrefined oils also provide important vitamin E that assists with regulating estrogen production. Go for flaxseed oil, extra-virgin olive oil, palm oil, and virgin coconut oil. Other healthy fat sources include wild seafood, seeds, nuts, coconut milk, and avocado.
- Probiotic Foods
Probiotics are healthy bacteria that can improve the regulation and production of important hormones such as leptin, ghrelin, and insulin. They can also help to raise immune function and protect cognitive functioning. Great sources include cultured vegetables such as kombucha, kimchi, sauerkraut, kefir, yogurt, and other types of fermented foods.
- Water
Aim to drink at least 8 glasses a day to assist with replacing lost fluids due to hot flashes and to lower bloating.