| What is the best diet during menopause? Many of the | | | | shown that carbohydrates increase serotonin levels, as |
| answers are related to phytoestrogens and | | | | well, which may be why women crave simple carbs |
| menopause symptom relief. It may all seem a bit | | | | during PMS. |
| redundant, but I wanted to provide as much information | | | | What is the best diet during menopause to increase |
| as I could in an easy to understand format. There are | | | | energy? |
| so many factors to consider when designing a diet for | | | | We need carbohydrates for energy. Although most of |
| menopause. The truth of the matter is that this is a | | | | the recent research has focused on the effectiveness |
| health diet that can be used in the years leading up to | | | | of phytoestrogens and menopause relief and many of |
| menopause, follows the recommendations of the | | | | the popular diets are "low-carb", if you do not get |
| American Heart Association and the American Cancer | | | | enough complex carbohydrates in your diet, then you |
| Society and can be easily followed for life. | | | | will be tired. When you are tired, you are more likely to |
| What is the best diet during menopause to prevent | | | | grab something sweet. This will backfire and you will |
| osteoporosis? | | | | end up even more tired. The whole thing becomes a |
| Low fat sources of calcium, include milk, yogurt and | | | | vicious cycle. It is also important to make sure that you |
| cheese, but can also be found in non-dairy foods, such | | | | get enough B-complex vitamins in your diet. Broccoli, |
| as fish, spinach, broccoli, kale, some legumes and | | | | cauliflower and other cruciferous vegetables are good |
| soybean products. Whenever the subject of | | | | sources of B vitamins. Cottage cheese is another |
| phytoestrogens and menopause comes up, you will | | | | good choice. |
| usually see references to soy isoflavones, which brings | | | | What is the best diet during menopause to improve |
| us to the next question. | | | | mood? |
| What is the best diet during menopause to relieve hot | | | | This question leads back to tryptophan, carbohydrates |
| flashes? | | | | and possibly phytoestrogens. Anything that increases |
| Hot flashes are related to decreasing levels of | | | | levels of serotonin improves mood. It is not only |
| estrogen. Some plants have compounds that have | | | | important in regulating sleep cycles, but mood, as well. |
| estrogen-like effects on the body. These compounds | | | | Studies have shown that it also affects appetite and |
| are called phytoestrogens. It is believed that the | | | | may help women avoid gaining weight during and after |
| effectiveness of black cohosh for relieving hot flashes | | | | menopause. |
| is related to the phytoestrogens in the plant. It is known | | | | What is the best diet during menopause, overall? |
| that soy isoflavones are phytoestrogens and | | | | Expert opinions do not always agree when it comes |
| menopause symptoms like hot flashes may be | | | | to phytoestrogens and menopause and research is |
| relieved by increasing or adding soy into a woman's | | | | on-going. At this time, all of the research indicates that |
| diet. | | | | dietary sources of phytoestrogens are safe and |
| What is the best diet during menopause to prevent | | | | effective. Experts do agree that for overall good |
| weight gain? | | | | health during menopause and throughout life, the best |
| Low in fat, rich in complex carbohydrates like | | | | diet is low in fat and rich in "nutrient dense" foods, |
| vegetables, fruits, whole grains and low in simple carbs | | | | which are foods that contain lots of vitamins and |
| like sugar, white bread, white rice, etc... | | | | minerals, but not a lot of calories. The best food |
| What is the best diet during menopause to improve | | | | selections are soy (found in meat-less burgers, tofu |
| sleep? | | | | and many other items, including flour), chicken breast, |
| Soy (again) comes out close to the top for its high | | | | turkey breast, tuna, shrimp, salmon and other fish, |
| tryptophan content. Tryptophan is an amino acid that | | | | broccoli, cauliflower, spinach, kale and other fruits and |
| aids the body in the absorption of protein and the | | | | vegetables of all kinds. Oatmeal and other whole |
| production of serotonin. Serotonin transmits signals | | | | grains, wild rice, nuts and seeds. |
| among nerve endings in the brain and body and is | | | | Go easy on the salt. Limit your caffeine. A recent |
| important in regulating sleep cycles. Increasing foods in | | | | study showed that women who drink four or more |
| the diet that contain tryptophan can improve the quality | | | | caramel colored sodas (coke, pepsi, etc) per week |
| of your sleep. Other than soy, the best dietary sources | | | | have more osteoporosis than women who don't. Don't |
| of tryptophan are chicken breast, yellow fin tuna, beef | | | | smoke, limit alcohol and watch the spicy foods. Alcohol, |
| tenderloin, lamb loin, turkey breast, halibut, shrimp, | | | | caffeine, salt and spicy foods can all trigger hot flashes |
| salmon and snapper. However, beef tenderloin and | | | | and worsen their intensity. For the answers to more |
| lamb loin are high in fat and both the American Cancer | | | | questions about diet, vitamin supplements, |
| Society and the American Heart Association | | | | phytoestrogens and menopause, please visit the |
| recommend that you avoid red meat. Studies have | | | | Menopause and PMS guide. |