How do we handle them?
Hot flashes, mood swing, insomnia, dry skin, bone loss, high cholesterol, weight gain around the abdomen, and many more... How do we handle these changes??
It's so much to deal with as women!
Menopause for many women-the change as often called- is a season of great exploration and vitality. Not having to worry about pregnancy and monthly cycles can be quite exciting- without forgetting the exuberance about starting a new career.
However the body goes through a number of physiological changes that can take the exuberance away. Though these changes seem unbeatable, new pieces of evidences suggest that menopausal problems can be controlled or even eliminated through the right diet( Schiff, M.D). I have found this quite interesting while learning for myself, because I'm not far from there.....
Menopause is marked by the end of menstrual cycles-which is diagnosed after 12 months cycles without menstrual periods. There is a natural decline in reproductive hormones( estrogen and progesterone) once women reach their 40s or 50s.
Perimenopausal(before the onset of menopause) symptoms include- but aren't limited to- hot flashes, mood swings, weight gain/slow metabolism, vaginal dryness, irregular menstruations, dry skin, hair loss, sleeping problems, loss of sexual drive, etc...
Estrogen regulates women cholesterol and calcium absorption. When estrogen levels drop, women tend to be at higher risks of developing heart complications and osteoporosis(bone degeneration).
let's check what we can add to our diet for that particular season- and beyond.....
Water will offset the dryness of your skin and vagina, caused by the decrease of estrogen. Taking 8 glasses of water per day may help keeping you hydrated while reducing dryness.
Calcium is indispensable for the survival of our bones. It is recommended to get at least 1500 milligrams a day for postmenopausal women(National Institute of Health). You may want to increase your consumption of calcium- rich foods such as milk, non fat yogurt, and soy( rich in isoflavones,these plant-based foods have antioxidant and estrogenic effects on our body).
The power of fruits and vegetables in our bodies can never be underestimated.That's how we get our nutrients and vitamins in place- and reduce our calories intake.
Now aging is no one friend in term of changes and weight gain. Our metabolism slows down during the aging process.
When menopause starts, things don't get too prettier with our body shape. One of the best ways to fight all these extra adipocytes consists of eating less and exercising more. This is where fruits and vegetables make a lot of sense: less calories, more nutrients, and better health.
Hot flashes I've learned, can leave you with a bitter mood. They come out of nowhere and leave you so uncomfortable. Here again the isoflavones-mentioned earlier- in soy can help.
Black beans(can be cooked into soup, mixed into your salad, and/or fried with tomato) also contain isoflavones. Ground flaxseed, chickpeas, peanuts are also good sources.
Whole grains also play an important role in lowering the risk of cardiovascular diseases during postmenopausal period. Like I mentioned earlier, the decrease of estrogen hormone may be detrimental to the maintaining of cholesterol level in our system.
Whole grains(brown rice, barley, oatmeal, quinoa, pasta, etc...) are rich in folic acid and fiber- they are very effective in offsetting cardiovascular complications.
In the kitchen
I usually sprinkle my flaxseed on my salads, yogurt, cereal, and hot milk. I may add a 1/2 tsp of sugar every now and then....
A simple black beans recipe would include:
a small pack of dried beans or can beans( check the sodium content)
1 large tomato fruit
1/2 slice medium onion
4 cloves garlic,
1 slice small ginger
canola oil
salt
pepper( optional)
dried shrimp(optional)
Preparation
boil your dried beans with water and 1 tsp of salt for about 1h30 minutes at medium-high heat
retrieve your beans from the original water when it's ready( the grains should be tender enough). Pour that water away- don't need to use it again
blend all your ingredients except your onion.
Heat your oil in the cooking pot at a medium to high heat
chop or slice your onion and add to your oil; add your ingredients and let everything cook until ready( 15 to 20 minutes); gently stir every now and then; add water and pour the black beans; continue to stir gently for few minutes. You may want to add water and maggi( knorr) if everything looks dry. when ready to serve, you can add dry cilantro, or dry celery for flavor. Serve with bread, rice, or bake potatoes.
https://www.everydayhealth.com/hs/guide-to-managing-menopause/the-optimal-menopause-diet/
Isaac Schiff, M.D., Menopause, Chief of Obstetrics and Gynecology at Massachusetts General Hospital.
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