Written by Sarah Thompson - February 19, 2023
Menopause is a natural process that all women go through as they age. While it can be uncomfortable, there are some foods and lifestyle changes that may help delay menopause or ease its symptoms. Here’s what you need to know about delaying menopause with food.
Calcium is essential for healthy bones, teeth, and muscles. Women at risk of developing osteoporosis post-menopause should ensure their diet contains calcium-rich foods like leafy greens, fish, nuts, seeds, and dairy products. Similarly, Vitamin D strengthens bones by helping the body absorb and utilize calcium more effectively. Try to include Vit D-rich food like fatty fish and mushrooms in your daily diet.
There are certain plant-based compounds called phytoestrogens which mimic the effects of estrogen (a hormone naturally produced by women). Eating foods rich in phytoestrogens such as soybeans, lentils, chickpeas, tofu, and other legumes can help balance hormones levels and reduce the effects of perimenopause or early menopause symptoms like hot flashes or mood swings.
Omega 3 fatty acids have numerous benefits when it comes to our health--including easing menopausal symptoms. Omega-3s are ONLY found in foods such as walnuts, flaxseeds (linseed), vegetable oils (soyabean oil), fish oil capsules , eggs from hens fed on omega 3 enriched diets , oily fish (mackerel) etc . Make sure you’re including some of these items in your daily meals for optimum health!
Iron helps carry oxygen around our bodies; therefore lack of iron leads to fatigue which is one of the main symptoms associated with menopausal transition . The recommended dietary allowance (RDA) for iron increases after menopause so try to incorporate iron-rich foods into your daily meals such as dark green leafy vegetables ; dried fruits; red meat; nuts & seeds; chocolate & cocoa powder; beans & spinach etc.
Fruits & Vegetables are incredibly important for overall wellbeing during menopausal transition - especially those high in antioxidants like vitamin C , beta carotene and flavonoids .They also help reduce inflammation levels& boost immunity while helping regulate blood sugar levels too! Some specific examples : citrus fruits; tomatoes ; broccoli; kale ; spinach ; blueberries ; apples etc .
Including whole grains in your diet helps maintain hormone balance whilst promoting good digestion . Aim for whole grain rich pastas made from quinoa/ buckwheat / brown rice / spelt etc ; granola for breakfast ; millet/ barley/ rye breads at lunchtime & brown rice & oats/ bulgur wheat for dinner !
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