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Menopause and Nutrition: How Diet Can Affect Hormones

Menopause and Nutrition: How Diet Can Affect Hormones

Ease through menopause with nutritional good sense.

During menopause, a woman’s diet is more important than ever in maintaining a healthy body and mind. Eating the right foods to counteract the most invasive menopausal symptoms can make the difference between a very rocky road and a stroll in the park – well, almost.

Estrogen and Menopause

As the primary hormone governing your reproductive system, estrogen calls the shots from the time you begin menstruating to the time you stop. Fluctuations and reductions in estrogen production cause symptoms like hot flashes, irregular periods, sweating at night and mood swings.

You can counteract the discomforts of menopause by eating specific foods that help your body adjust. A number of plant-based foods contain phytoestrogens that studies show alleviate some of these symptoms. According to a review published in the journal Climacteric, phytoestrogen can reduce hot flashes in women without producing adverse side effects. Foods high in phytoestrogen include:

  • Flaxseed
  • Soy
  • Tofu
  • Tempeh
  • Sesame seeds
  • Hummus

Insulin Resistance

When you are menopausal, you are likely to experience unusual fatigue. If you eat more sugary treats and carbs to try and boost your energy, you are flooding your bloodstream with glucose. Your pancreas reacts to this spike in blood sugar by producing increasing amounts of insulin, but at some point, your body can build up insulin resistance, forcing your system to release of even more of the hormone. The excess insulin in your bloodstream raises your risks of diabetes, heart disease and obesity. You may also experience trouble concentrating, sugar lows and cravings for more carbs.

You can prevent this insidious cycle by eating right in the first place, by:

  • Eliminating bread, pasta and sugar from mealtime
  • Limiting fruit and vegetable carb intake to 15 grams or less per meal
  • Adding essential fatty acids to your diet from such sources as avocados, salmon and eggs
  • Taking a complete vitamin daily
  • Adding regular exercise to your routine

Stress and Cortisol

Cortisol is another hormone that can worsen menopausal symptoms. Your adrenal gland releases cortisol in response to stress. Because you are likely to feel greater stress during this challenging era of your life, your cortisol levels may become higher than normal, which in turn could raise your blood pressure and/or increase weight gain. One easy diet tweak you can make to keep your cortisol under control is minimizing your caffeine and alcohol consumption.

Natural Bio Health of Texas Can Help

Eating right goes a long way toward helping you cope with menopause, but often you could use medical help and advice too. At Natural Bio Health, we specialize in addressing the symptoms of menopause with our Bioidentical Hormone Therapy and customized Non-Invasive Weight Loss programs. Schedule an appointment today!

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