Food for Hormonal Harmony / Nutrients that harmonize your hormones
One of the fundamental pillars of navigating menopause is adopting a nutrient-rich diet. As hormonal fluctuations can affect metabolism and bone health, ensuring an adequate intake of essential nutrients becomes paramount. A meal plan that includes a balance of macronutrients and micronutrients is necessary at any life stage, and more so when you’re going through menopause. Here are a few things to consider.
As you enter perimenopause, your estrogen levels decrease, but your diet could enable you to cope with these hormonal shifts— foods like soy, flaxseeds, legumes and grains contain plant-based compounds called phytoestrogens that mimic estrogen and can help alleviate menopausal symptoms as well as curb bone loss. This is also the time to up your intake of heart-healthy food, as the hormonal changes you go through could make you susceptible to cardiovascular issues. Foods that are rich in omega-3 fatty acids, like fish, flaxseeds, and walnuts, help keep your heart healthy and support you through this transitional phase.
Calcium and vitamin D are crucial for maintaining bone density, and can help counteract the increased risk of osteoporosis during menopause. Incorporating whole foods like leafy greens, lean protein, dairy products, and cereals into your diet makes it easier to meet these nutritional needs.
Hydration, too, is a key aspect of your diet for menopause. Staying well-hydrated helps manage symptoms like hot flashes and supports overall health. Including herbal teas and water-rich fruits and vegetables in your diet will serve to bring you relief.
While a healthy meal plan can undoubtedly help you tide through this turbulent time, you can also power up your nutrition. Science-based supplements help bridge gaps in your diet, allowing you to manage your health and keep menopausal symptoms at bay. Besides, if you are dealing with a pre-existing chronic condition like diabetes or hypertension, it may be useful to consult your doctor or seek guidance from a nutritionist, so you can develop a diet plan that is optimum for all aspects of your well-being.
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