Food
easing menopause
with what you eat
Oh menopause. The “change,” as they say.
This season of life is so often regarded as
a very challenging time for women, one
filled with hormonal upheaval, mood changes,
temperature dysregulation, and undesired
fluctuations in weight. Basically, it sucks. But
does it have to?
The one area that can have the biggest impact,
particularly in not only easing symptoms but also
in delaying menopause, is diet. What you put in
your mouth every single day really matters, and
it matters not only during menopause but years
before you even go through the “change.”
So which foods are best? The advice is to eat a
well-rounded diet, one that is chocked full of
fruits, vegetables, legumes and whole grains. This
will ensure you are getting adequate amounts
of Vitamin A, Vitamin E, B Vitamins, Vitamin
C, Vitamin D, Magnesium, Calcium and trace
minerals, all of which can ease menopausal
discomfort and keep your bones healthy. Omega
3 fatty acids can be another beneficial addition.
Here is a quick “eat this, not that” guide to get you
going on a hormone-healthy diet plan!
eat this
Vitamin A: Carrots, red peppers, kale, winter
squash, sweet potato (these tubers have estrogenlike
effects when eaten), watermelon
B Vitamins: Fruits, veggies, poultry, fish, eggs, dairy
Calcium: Dairy products, plant milks, leafy
greens, beans, nuts, tofu, broccoli
*Calcium absorption tends to decrease as we age.
Be sure to get a wide range of calcium-containing
foods in your diet. Don’t forget that in order to
get calcium where you want it (in your bones!) it
needs its cofactors friends for optimal usage. These
nutrient buddies include Magnesium, Vitamin D,
Boron, and Vitamin K.
Vitamin E: Nuts & seeds (almonds, hazelnuts,
peanuts, sunflower seeds), spinach, avocado,
butternut squash, mango, sweet potato, tomato
*This vitamin is critical as it stimulates the
production of estrogen.
Vitamin C: Oranges, strawberries, broccoli,
cauliflower, kale, pineapple, parsley, grapefruit,
mango
Vitamin D: Sunlight, fortified foods, sardines,
salmon
*It is notoriously hard to get adequate amounts of
this nutrient from food and sunlight, especially here
in the northwest. In this rare case, a supplement is
highly recommended.
Magnesium: Nuts, whole grains, spinach,
pumpkin seeds, figs, avocado, banana, chocolate
Vitamin K: Dark leafy greens, Brussel sprouts,
cabbage, broccoli, prunes, cucumbers, spring
onions
Boron: Beans, berries, sweet potatoes, figs,
prunes, plums, avocado, apples, pears, peaches,
grapes, nuts
*This trace mineral not only helps calcium get into
the bones, but research has also shown it can help
balance hormone levels and ease menopausal
symptoms.
Manganese: Whole grains, beans, hazelnuts,
macadamia nuts, oats
Omega 3 fatty acids: Salmon, mackerel,
sardines, mussels, flax seed, chia seeds, hemp
hearts, walnuts
not that
Here are some specific things to avoid for optimal
hormonal support. I’m sure these will come as
no surprise!
• Sugar and other refined carbohydrates
• Fast Food
• Factory farmed animal meats
• Caffeine
• Alcohol
Article by Danielle VenHuizen
42 WomanToWomanMagazine.com
/WomanToWomanMagazine.com
