Wow menopause. The “change”, as they say. This stage of life is often considered a very challenging time for women, filled with hormonal upheavals, mood swings, temperature dysregulation, and unwanted fluctuations in weight. Basically, it sucks. But do you have to?
Numerous books and websites have tried to offer solutions to menopausal illnesses, including ideas like herbal treatments, essential oils, stress-reduction techniques, exercise plans, and of course, hormonal therapies. All of these can offer help in various ways and certainly alleviate symptoms. The area that can have the biggest impact, particularly in not only relieving symptoms but also delaying menopause, is diet. What you put in your mouth every day really matters, and it doesn’t just matter during menopause but years before you experience the “change.”
So which foods are the best? The advice is to follow a complete diet, full of fruits, vegetables, legumes and whole grains. This will ensure you get 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’s a quick “eat this, not that” guide to starting a hormone-healthy diet plan!
EAT THIS
Vitamin A:
Carrots, red bell peppers, kale, winter squash, sweet potatoes (these root vegetables have estrogen-like effects when eaten), watermelon
B vitamins:
Fruits, vegetables, poultry, fish, eggs, dairy products
Calcium:
Dairy products, non-dairy milks, green leafy vegetables, beans, nuts, tofu, broccoli
*Calcium absorption tends to decrease as we age. Be sure to include a wide range of calcium-containing foods in your diet. Don’t forget that to get calcium where you want it (in your bones!) you need your cofactor friends for optimal use. These nutrient companions include magnesium, vitamin D, boron, and vitamin K.
Vitamin E:
Nuts and seeds (almonds, hazelnuts, peanuts, sunflower seeds), spinach, avocado, pumpkin, mango, sweet potato, tomato
*This vitamin is essential 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 difficult to get adequate amounts of this nutrient from food and sunlight, especially here in the Northwest. In this rare case, a supplement is recommended.
Magnesium:
Nuts, whole grains, spinach, pumpkin seeds, figs, avocado, banana, chocolate
Vitamin K:
Dark green leafy vegetables, Brussels sprouts, cabbage, broccoli, plums, cucumbers, chives
Boron:
Beans, berries, sweet potatoes, figs, plums, prunes, avocado, apples, pears, peaches, grapes, walnuts
*This trace mineral not only helps calcium get into your bones, but research has also shown it can help balance hormone levels and ease menopausal symptoms.
Manganese:
Whole grains, beans, hazelnuts, macadamia nuts, oatmeal
Omega-3 fatty acids:
Salmon, mackerel, sardines, mussels, flax seeds, chia seeds, hemp hearts, walnuts
NOT THAT
Here are some specific things to avoid for optimal hormone support. I’m sure you won’t be surprised!
- Sugar and other refined carbohydrates
- Fast food
- farm animal meats
- Caffeine
- Alcohol
Hopefully you have identified some foods that you can begin to include regularly in your diet that you may not be eating yet. On the other hand, I believe that we can all identify the foods that we should eliminate from our normal routine. Also, keep in mind that many of the healthy foods are cross-listed, meaning they contain a lot of important nutrients. Unprocessed foods are a powerhouse of nutrition and can be the extra boost you need to delay or alleviate those pesky hormone-related symptoms.
