Menopause can be a tricky phase in a woman’s life. It is a natural biological process that marks the end of menstrual cycles but signals new beginnings. It generally starts in the late forties or early fifties and has a range of symptoms and effects that impact women differently. Women who have gone through menopause often report hot flashes, sleep disturbances, mood swings and vaginal dryness which may impact their daily routines and overall quality of life. There are different ways to manage menopause symptoms, and one of them is through dietary changes. In this blog, we will be discussing foods that women should avoid when going through menopause, with the help of experts like a naturopathic doctor and a dietitian.
Reduce Sodium Intake – Sodium intake is something that everyone should monitor, but it’s especially important for menopausal women. High sodium diets can exacerbate bloating and water retention, making menopause more uncomfortable. Therefore, women should avoid consuming processed, pre-packaged, and canned foods with high salt content. Reducing sodium intake can also help lower blood pressure and reduce the risk of heart disease.
Limit Alcohol and Caffeine – Menopausal women should avoid consuming high levels of alcohol and caffeine. Both caffeine and alcohol lead to dehydration, which worsens hot flashes and night sweats. Alcohol also damages liver function, which plays a vital role in hormone balance. Therefore, women should limit their alcohol and caffeine consumption, and try to stay hydrated by drinking plenty of water and natural fruit juices.
Steer Away From Sugar – Consuming sugar, especially refined sugar, can raise insulin levels, leading to hormonal imbalances and weight gain. Refined sugar intake can also lead to mood swings and irritability, making it harder to cope with menopausal symptoms. Women should try and avoid sugar-laden processed foods, candies, and desserts, opting for healthier alternatives like fruits and natural sweeteners.
Ditch The Fried and Processed Foods – Fried and processed foods, like hamburgers, crisps, and fast food, contain high levels of trans-fats, which can increase levels of inflammation in the body. Inflammation is a common symptom in menopausal women, so reducing trans-fats in one’s diet can help alleviate some of the symptoms. Instead, women can opt for healthier alternatives like lean meats, fish, and fresh vegetables, which are rich in anti-inflammatory omega acids and nutrients.
Reduce Dairy Intake – Finally, menopausal women should reduce their dairy intake and opt for healthier alternatives like soy, almond, and rice milk. High dairy intake can lead to inflammation in the body, which can worsen hot flashes, mood swings, and sleep disturbances. Women should also try to reduce cheese and yogurt intake, as rich dairy products can disrupt hormone balance.
Menopause is a natural process that women go through, but it doesn’t mean that they have to suffer unnecessarily. Through proper dietary changes, women can reduce the severity of the symptoms they endure during menopause. As discussed in this blog, women should avoid certain foods like processed, high sugar, high sodium, dairy, and fried or trans-fatty foods. By replacing these foods with healthier alternatives, women can reduce inflammation, stabilize hormones, and improve their overall quality of life. As always, consulting a naturopathic doctor or dietitian when looking to make dietary changes for menopause is encouraged.
