Women would go through menopause between the ages of 45 and 58, with the average age for natural menopause occurring at 51 in the United Kingdom. With that in mind, here is a list of food to consume as advised by a Menopause Nutritionist.
<b>Broccoli</b>
Do you know what type of food offers several health benefits for menopausal women? Cruciferous vegetables, including broccoli. Numerous studies have found that this can have a positive impact on your estrogen levels.
<b>Salmon</b>
According to a <a href="https://nutritionistlondon.co.uk/gut-bloating-menopause/">Nutritionist IBS</a>, it is important to consume foods that are rich in omega-3 fats, and vitamin D. Salmon checks off these two boxes.
<b>Yogurt</b>
Menopause can cause your reproductive hormones to decline. This is why building and maintaining your bones can help with menopause. How do you do that? Consume low-fat dairy products like yoghurt.
<b>Oatmeal</b>
Another thing you should add to your diet is fibre, and oatmeal is a great source of fibre. This includes whole grains, vegetables, and fruits, all of which can lower your cholesterol levels and even prevent constipation.
<b>Eggs</b>
Your nutritionist IBS would advise that you include eggs in your daily diet. Eggs are rich in vitamin D, which you would need a lot of if you're in menopause. Vitamin D and iron are two things menopausal women lack, so make sure to include this on your grocery list.
<b>Olive oil</b>
Another thing to add to your grocery list is olive oil. Oftentimes, fats get a bad reputation, but fat is essential to being healthy, especially for menopausal women. It helps moderate your hormones, insulin response, appetite, and vitamin absorption. Olive oil is a good source of plant-based monosaturated fat that can lower your cholesterol.
<b>Lentils and beans</b>
A menopause nutritionist would advise that a keyword to look out for when grocery shopping would be "plant-based". Legumes, beans, and lentils should help you prolong your female reproductive function. Aim for at least three to four servings per day of soy, tofu, beans, nuts, and lentils.
<b>Dark leafy greens</b>
Dark leafy greens are essential to your menopause nutrition. This is packed with nutrients that are very hard to obtain, such as potassium, magnesium, and calcium.
<b>Food containing plant estrogens</b>
Plant estrogens or phytoestrogens should be included in your menopausal diet. This would include broccoli, as mentioned earlier, cauliflower, chickpeas, soybeans, and dark berries.
<b>Omega-3 fatty acids</b>
According to a menopause nutritionist, omega-3 fatty acids can decrease the frequency and intensity of night sweats and hot flashes. Furthermore, it is also an essential part of your menopausal diet.
<b>Food rich in vitamin D, calcium, and magnesium</b>
A nutritionist IBS would advise that food rich in vitamin D, calcium, and magnesium would include yoghurt, cheese, milk, colourful vegetables, and a variety of fruits.
