Do You Need A Menopausal Survival Guide?

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According to one of the leading American experts on menopause, Dr. Karen Deighan”a positive attitude and a bit of prep” can make a massive difference in how women experience menopause. Targeting menopausal symptoms before they occur is vital to getting through this phase of life.


Menopause is in many instances the time when girls enter “the most productive and rewarding phases” of the career, fulfilling their professional dreams. It’s also the time when many kids leave home – giving girls the chance and time to concentrate on themselves. Also, a new American study found that anxiety, a decrease income and attitudes toward aging had a substantial influence on how women experienced menopausal symptoms.

Having a positive outlook on life changes how women undergo menopause. Dr. Sheryl Kingsberg, of Case Western Reserve University in Ohio, shows that life expectancy for western women is over 82 years old, meaning that a third of a woman’s life can occur after menopause. Women often struggle to keep their weight as they grow old. It’s estimated that up to 90 percent of menopausal women experience some sort of weight reduction in the period leading up to menopause (perimenopause) and during menopause. Hormonal imbalances in combination with genetic factors, stress and the loss of muscle tissue associated with aging can leave women with a couple additional inches on their waist. Also, menopausal women, particularly those undergoing debilitating symptoms, are often times less likely to work out.

Take into account

Besides this, “girls experience a metabolic slowdown of about 10-15 percent in midlife compared to earlier in life, making our bodies more effective at taking in and storing fat,” according to Christiane Northrup, M.D., internationally recognized speaker and writer with an empowering approach to women’s health and wellness. The weight obtained during menopause no longer spreads itself evenly, tending to settle instead from the stomach region. Many women gradually gain 5 to 15 pounds during menopause and unless they adapt their diet, the weight gain might be more prominent.

As girls grow older, they could anticipate a change in their bodies. Although a small weight reduction can be expected (and might even alleviate specific menopausal symptoms, such as hot flashes) excess weight gain is problematic as it may result in high cholesterol levels, high blood pressure, increase the risk of type 2 diabetes, and even certain forms of cancer. If you’re carrying many added kilos, your menopausal symptoms are also worse consequently.


To prevent or fight this weight gain, it’s important to increase the quantity of exercise and to be consistent in one’s exercise regime. Crash diets should be avoided at all costs during menopause as they wreak havoc on the metabolism. Women should rather take action to change their lifestyle and improve their health. Avoiding refined sugars and opting instead for a rich and diverse lower-calorie diet is quite important. However, losing too much weight is also harmful as it might result in a higher risk for osteoporosis.

A nutritious diet in conjunction with loads of exercise contributes to better physical and psychological health during menopause. Research indicates that women in their 50’s need approximately 200 fewer calories than women 10 or 20 years younger just to keep their weight, let alone to lose a few pounds. This means women will have to change their eating habits as they will probably not have the ability to eat just like they used to. Controlling which foods you ingestion and the portion sizes, rather than calories is the very best route.

Keep in mind

Also, do not skip meals, as this is only going to lead you to overeat later. It’s suggested that menopausal women eat three meals a day, as opposed to skipping breakfast or lunch because the meals eaten later in the day is more likely to be stored as fat as a result of slowing down of the metabolism. Menopausal women should delight in a diet consisting of lots of fruits and vegetables, whole grains, lean meats, nuts, seeds, poultry, fish and low-fat dairy products – all in little portions.

Besides lots of exercise, it is advisable that menopausal women eat whole grain foods, which may decrease constipation, in addition to decrease the risk of coronary heart disease. Whole grains include rye and wholemeal bread, wheat cereal and oats, brown rice or wholegrain pasta, which are full of nutrients, fiber, vitamin B, minerals and selenium. Whole grains are preferred to white rice, white bread, pasta and potatoes, which are calorie-rich but nutritionally empty.

Substituting specific kinds of oils and fats for others can make a massive difference to how you feel, in addition to reducing cholesterol levels and improving heart health and slowing the hardening of the arteries. It’s advised that women limit their consumption of saturated fats, which are known to increase blood cholesterol and increase the risk of cardiovascular disease. Saturated fatty acids include butter, whole milk and cream, eggs, chocolate and red meat. The USDA suggests a restricted consumption of those foods.

Good to know

Trans fats, contained in fried foods, crackers, cookies and snack foods also increase LDL cholesterol levels and the risk of cardiovascular disease. Monounsaturated fatty acids are preferred to saturated fats since they may lower cholesterol levels and reduce the risk of coronary heart disease. Foods with a high content of these fats include nuts, avocados, olive oil and canola oils. Omega-3 fats have been linked to reducing the severity of menopausal symptoms, particularly emotional stress, mood swings and depression. Omega-3 fatty acids could decrease the’psychological distress’ and depression associated with menopause.

Although more research is essential, a Canadian research recently found that omega-3 fats had a positive impact on women’s mental condition. Omega-3 fats are included in fish, such as salmon, halibut, cod, catfish, trout, sardines, and herring, as well as in krill, shrimp and clams, green-lipped mussel, raspberries, walnuts, flaxseed, pecan nuts and hazelnuts. Menopausal women benefit from a diet full of fruits and vegetables, since they’re naturally low in fat and contain vitamins, minerals, antioxidants and fiber. Fruits such as plums, strawberries, apples, pears, grapefruit and raspberries contain boron, a mineral which seems to boost estrogen levels in middle-aged ladies.

Did you know?

Some fruits and vegetables also contain phytoestrogens, a plant form of estrogen, which may “potentially diminish some of the discomforts due to reduced estrogen levels during menopause,” based on Medicine Net. More study is needed to confirm these positive outcomes. Dr Christiane Northrup suggests girls choose fruits and vegetables which are full of color as “the profound pigments in these foods contain powerful antioxidants. Go for broccoli, green leafy vegetables, berries, red, green and yellow peppers, and tomatoes, and change your options through the seasons,” she suggests. Substituting high-calorie foods with fruits and vegetables may also be a part of a successful weight loss plan. Lean meat, fish, poultry, beans, peas, eggs, seeds and nuts are high in protein and should be an essential component of a menopausal women’s diet, eaten at nearly every meal.

Women should select the leanest cuts of beef (and at least 90% lean ground beef), pork and skinless chicken and turkey. Some organ meats like liver are rather high in cholesterol, as are egg yolks. Processed meats may have a higher sodium content. Beans, peas, lentils, soy, carob and nuts are legumes, called sources of plant protein, in addition to nutrients such as iron and zinc as well as dietary fiber. Beans are a superb option for menopausal women as they are a low carb source of nourishment and they contain fibre and several vitamins and minerals.

They also keep girls feeling fuller for longer and include plant-based estrogens, phytoestrogens. Soy has been praised for its role in lowering the risks of cardiovascular disease and its positive effects on bone health. Recent studies have revealed that the phytoestrogens in soy products like soy milk, tofu or soy nuts may also facilitate problematic menopausal symptoms, particularly hot flushes. Australian women’s health expert Dr Jane Elliott. The results obtained from research studies are restricted but”new study now being undertaken is appearing at a compound derived from soy,” she affirms.

Eat me!

Nuts and seeds like sunflower seeds, almonds and hazelnuts include vitamin E, which women also have reported as beneficial for specific menopausal symptoms, such as hot flashes. Flaxseed, which comprises both omega-3 fatty acids and lignans, has also shown promising results in treating menopausal symptoms like hot flashes and mood swings. A menopausal woman’s dairy intake ought to be made up of mainly low-fat resources.

The USDA cautions that cheese, butter and cream don’t retain their calcium content but milk products, in addition to dark leafy greens are good sources of calcium. A assortment of calcium-fortified juice and soy drinks are also available. During menopause, it’s best to limit or avoid processed foods, canned soups, salted nuts, margarine, processed baked goods or ketchup, in addition to high-sugar foods. High-sugar foods include soft drinks, syrups, jams, sweetened coffee drinks, cookies, cakes, pies, pastries, frozen desserts, ice-cream and candy yogurts and should mainly be avoided.

Final word

Menopausal women are at a point in their lives where they need to be conscientious about calorie intake than ever so as to avoid weight gain. Menopausal women should be drinking 8 to 10 glasses of water every day. Besides keeping you hydrated, drinking more water can reduce food cravings. Green tea includes powerful antioxidants also has anti-cancer properties. Similar claims have also been made about black tea. Although more research is still necessary, studies have demonstrated that many cups of green tea per day could be effective in relieving hot flashes and sleep disturbance for menopausal women.

Menopausal women should restrict their consumption of caffeine, which might enhance their hot flushes and stabilize sleeping patterns. It’s been suggested that a high caffeine consumption during menopause can trigger night sweats. Alcohol should be consumed in moderation among women undergoing menopause. Alcohol, in addition to spicy foods, has been tagged as of the causes of hot flushes. 150 minutes of moderate aerobic activity or 75 minutes of aerobic activity a week” and”strength training exercises at least twice a week.” Dr Jane Elliott indicates that girls do more:”At least 30 mins of exercise per day. The best exercise is the one you will continue doing regularly.” Her guidance is choosing an activity you like. “So in case you hate the gym, do not go there.