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Menopause comes with plenty of unpleasant symptoms, from hot flashes and brain fog to insomnia and mood swings. But there are so many things you can do to help your body through this change, even years in advance. One of the best ways to take charge of your hormonal health is by incorporating a menopause diet!
The following are four key types of foods that can help bring your body back into balance during menopause, and specific foods that fall under each category.
1. Fiber-Rich Foods
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Eating a high-fiber diet can help you with menopause-related digestion issues such as bloating or irregularity.
Getting enough fiber with every meal also helps you feel fuller longer, which can prevent unwanted menopausal weight gain.
That said, it’s extremely common for women to gain weight in their menopausal years! Still, by incorporating more fiber into your diet (combined with cardio and plenty of strength training to keep muscle on your body and your metabolism working!), you can help manage your weight.
Foods high in fiber include:
Bananas
Apples
Pears
Broccoli
Beans
Chickpeas
Brussels Sprouts
Nuts
Steel-cut oats
Recipes to Try:
Overnight Pumpkin Spice Oatmeal
Shredded Brussels Sprouts & Kale Salad with Apples, Gorgonzola & Candied Pecans
Southwestern Sweet Pepper Nachos
2. Foods Rich in Healthy Fats
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Omega-3 fatty acids are an essential part of any diet, particularly during menopause! They can help stabilize mood swings and improve anxiety and depression. One of the best sources of omega-3s is oily fish, so you’ll notice they dominate the list below.
Foods rich in omega-3 fatty acids include:
Salmon
Tuna
Herring
Avocados
Sardines
Flaxseeds
Grass-fed beef
Kale
Flax seeds
Recipes to Try:
Teriyaki Salmon Salad (Easy 15-Minute Recipe!)
3. Calcium-Rich Foods
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One thing nearly every doctor can agree on is the importance of calcium as you age. Getting enough calcium during menopause helps you maintain strong bones and avoid osteoporosis.
To stay healthy and prevent injury, make sure you’re getting enough calcium in your diet each day!
Foods rich in calcium include:
Greek yogurt
Kefir
Broccoli
Leafy greens
Oranges
Beans
Spinach
Tofu
Bok Choy
Almonds
Milk
Recipes to Try
Creamy Strawberry Coconut Fruit Dip
4. Foods Packed with Vitamin D
Vitamin D is so important in combination with calcium-rich foods since vitamin D helps your body absorb calcium!
Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. You can also consider taking a vitamin D supplement, especially in the winter or if you live in a cold, non-sunny climate (since sunlight is a great source of vitamin D).
Most doctors recommend 1,000 to 2,000 units of vitamin D a day if you’re taking it in supplement form.
Foods rich in Vitamin D include:
Eggs
Yogurt
Salmon
Mushrooms
Fortified Milk
Recipes to Try:
Healthy Lentil And Mushroom Veggie Burgers
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And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.
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Juicing Recipes and Tips For Beginners
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Juicing has become quite popular in the last ten years, popping up in local strip malls, cafes, and gyms because drinking fresh juice makes you feel so good!
Don’t worry—juicing for beginners can be fun and uncomplicated. Here are some of my best tips and juicing recipes to get you started!
Juicing Recipes and Tips For Beginners
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