A list of foods to help manage menopause and its symptoms The menopause is a natural change in a woman’s body which usually happens between the ages of 45-55 but can be earlier or later in some women. The ovaries stop releasing eggs, begin to shut down and stop making hormones like estrogen. The adrenal glands, located on top of the kidneys, take over from the ovaries and begin to make the same hormones, only in smaller amounts. This switchover can cause hot flashes, fatigue, mood swings, memory lapses, night sweats, vaginal dryness, loss of libido and irregular periods.
In this article, we will share with you a list of 18 healthy foods that help manage these menopause symptoms and re-balance hormones.
1. Sea Kelp, This is one of the best foods found in nature for supporting menopause and balancing hormones. Sea kelp contains a concentrated amount of iodine, a trace mineral which balances estrogen levels in women, heals the thyroid and gets rid of brain fog. It also contains 10x more calcium than milk for healthy bones.
2. Sunflower Seeds: As women go through the menopause they store less Vitamin E in the body which leads to hot flashes, night sweats and muscle weakness. Sunflower seeds are a wonderful source of Vitamin E for supporting the adrenal glands and the ovaries. They are also loaded with essential minerals like zinc and magnesium for healthy skin.
3. Salmon: Wild-caught salmon is rich in both omega 3 fatty acids and Vitamin D. These nutrients are essential during menopause and help to reduce anxiety, brain fog, stress and mood swings. Omega-3 fats have also been shown to reduce night sweats and breast cancer risk.
4. Avocado helps to reduce symptoms of menopause: Many women consume too many junk foods which can lead to high insulin levels in the body. This can damage the pituitary gland in the brain and affect the entire endocrine system. Avocados are one of nature’s best healing superfoods for balancing insulin levels, calming the adrenal glands and regulating the ovaries.
5. Beet Tops: The leaves found on the top of beets are one of the best sources of potassium in the world. Potassium calms the body down, balances blood pressure and reduces the pulse. This helps to relax you during the menopause, and in getting a good night’s sleep. Eat these in salads or blend into a green shake daily.
6. Parsley: The liver plays an important role in balancing hormone levels in the body. You can support a healthy liver by eating parsley, which removes harmful toxins in the body that could be upsetting its hormone balance.
7. Cheese: High estrogen levels during menopause can raise the risk of bone fractures, osteopenia and osteoporosis. To keep the bones strong and healthy we recommend eating high-quality grass-fed cheeses. These are loaded with calcium, phosphorus, Vitamins D and K which are essential for bone health.
Best Foods to manage Menopause
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8. Eggs: The body uses cholesterol to make hormones like estrogen, testosterone and progesterone. Pasture-raised eggs are a good natural source of this raw material and contain all the building blocks of life.
9. Nutritional Yeast: If you suffer from constant chatter in the brain, anxiety or a racing mind then nutritional yeast can help. This contains a complex of B vitamins which support the nervous system, and reduce the stress hormone cortisol. This supports the adrenal glands that are taking over from the ovaries.
10. Broccoli: Eat lightly steamed broccoli to get more sulforaphane into your diet. This detoxifies harmful chemicals that come from our environment, helping to prevent hormone imbalances, especially during menopause.
11. Bone Broth helps to reduce symptoms of menopause: Menopausal women tend to lose density in their butt and leg muscles because they have high-stress levels. Bone broth is rich in amino acids like glycine and arginine which support the adrenal glands, reduce stress and protect the muscles through the menopause. You can make this yourself at home by boiling chicken bones and adding other healthy herbs and spices.
12. Kale: Organic Kale helps to detoxify harmful chemicals from your liver and help to balance estrogen levels. Cruciferous vegetables should be consumed raw or lightly steamed on a regular basis during menopause, as these contain all of the plant-based nutrients needed to protect the muscles and skin and prevent weight gain.
13. Walnuts: Consuming a small handful of healthy nuts each day helps to promote hormone balance. Walnuts contain iodine and selenium which supports a healthy thyroid gland. The thyroid helps to regulate body temperature, so it’s very important for getting rid of night sweats and hot flashes.
14. Arugula: This is another leafy green vegetable in the cruciferous family, also known as ‘Rocket’ in the UK. Bitter green leaves help to balance hormones as they supply a wide range of nutrients and phytonutrients. Consume this in large salads often with a lemon and olive oil dressing for wonderful health.
15. Apple Cider Vinegar: Drink a tablespoon of apple cider vinegar in a glass of water with your meals. This helps to strengthen your stomach in breaking down foods. Allowing you to absorb more nutrients for hormonal health.
16. Flaxseeds: We recommend grinding flaxseeds just before you consume them. These are full of omega 3-s fibre, phytoestrogens, and B vitamins which reduce menopause symptoms and make you feel more balanced.
17. DIM: If you want to get the hormonal benefits of eating leafy greens without the taste, you can purchase a supplement of DIM. These natural pills are concentrated forms of cruciferous vegetables and are amazing for balancing hormones in women.
18. Wheatgrass Juice: During the menopause, it’s important to keep the body free of toxins, in order to keep your hormones in balance. Wheatgrass juice is rich in chlorophyll which removes harmful toxins and purifies the blood. If you can’t get hold of this, you can use decaffeinated green tea.
As you can see there are many foods and drinks that you can consume to help manage menopause and balance hormones. Keeping the adrenal glands strong and healthy should be a priority during this time as they take over from the ovaries. Keeping your stress levels down is essential to support the adrenal glands. We recommend slow walks in nature for 30 minutes a day to keep the stress hormone levels down. Turn off your devices and become present during these daily escapes, focus on the nature and the sounds around you to help calm the nervous system. We also recommend cutting out pre-packaged foods as these often contain soy protein isolates. This is a low-quality protein which interferes with the natural hormone balance. Also cut back on alcohol and sugar as these cause imbalances in blood chemistry which leads to nervous tension, weight gain and many other health problems with age. Supporting the adrenal glands with cruciferous vegetables and sea kelp will help to prevent hot flashes, night sweats and vaginal dryness during the menopause. You could make a daily super green smoothie with blended veggies. This is a great way to start the day and flood your body with nutrients.