Changes to Your Diet to Help Ease Perimenopause and Menopause Symptoms

Whether you are already experiencing menopause symptoms or just starting to experience them, some changes to your diet can help ease your symptoms. Some tips you will learn include Phytoestrogens, Calcium supplements, Lubricants and moisturizers, and Exercise.

Phytoestrogens do not cause menopause symptoms.

Phytoestrogens are compounds found in fruits, vegetables, grains and soy products that mimic estrogen. They may be beneficial in reducing the risk of osteoporosis and breast cancer and improving cardiovascular health. They may also reduce the risk of type 2 diabetes.

There is a lack of conclusive evidence on the effects of phytoestrogens on menopausal symptoms. Some studies have shown phytoestrogens may reduce vasomotor symptoms, but many have found little to no effect.

The most commonly consumed source of phytoestrogens is soy. These compounds are found in soy milk, tofu, and bread. Soy products are high in phytoestrogens, but they are also highly processed. It is essential to make sure that you are consuming whole soy foods. If you are using soy products as part of a diet, it is also important to include calcium supplements.

A 2011 study found phytoestrogens to be effective in reducing postmenopausal osteoporosis. However, they are not currently regulated by the FDA. Therefore, it is recommended that you consult your doctor before using phytoestrogens.

Calcium supplements

Changing your diet to ease perimenopause and menopause symptoms can be helpful, but it is essential to consult a doctor before making any changes. Eating the right foods during this stage of your life can help you to reduce symptoms such as weight gain, night sweats and mood swings.

You should also include foods rich in calcium in your diet. Calcium can help strengthen bones and may lower your risk of osteoporosis. It can be found naturally in dark leafy greens, dairy products, eggs, beans and legumes.

You can also get calcium through supplements. However, it would help if you spoke with your doctor about how much calcium you should consume daily. There are also risks associated with taking calcium supplements, such as kidney stones and abdominal pain.

It’s also essential to increase your intake of vitamin D. Vitamin D is crucial for calcium absorption. You should get 400-600 IU of vitamin D each day.

Lubricants and moisturizers

Choosing suitable lubricants and moisturizers for your diet can help ease your perimenopause and menopause symptoms. Dryness, irritability, hot flashes, and other menopause symptoms can be uncomfortable. Many women seek relief from these symptoms through hormone therapy.

Whether you choose to use a prescription hormone replacement therapy (HRT) or a non-hormonal product, you will need to select an appropriate one.

HRT has long been a popular option for women who are experiencing menopause. It can provide relief from a variety of symptoms, including hot flashes and insomnia. However, it can also cause premature menopause.

For women who do not need hormone replacement therapy, a non-hormonal lubricant may be a better option. Lubricants work quickly to relieve friction in the vagina, reducing irritation and discomfort. They can be purchased over the counter without a prescription.

A vaginal moisturizer is a cream or gel product that can help women with vaginal dryness. It works by adhering to the vaginal walls, just like natural secretions. These creams may be applied to the vaginal area once or twice a day and may continue to work for up to four days.

Exercise

Choosing the proper diet can ease the symptoms of perimenopause and menopause. It can also increase your energy, improve your mood, and boost your strength.

A proper diet can also help you avoid certain diseases. A healthy diet can help you maintain weight, reduce hot flashes, and prevent osteoporosis.

Foods high in calcium are also important. It’s recommended that adults ages 50 and up take 700 mg of calcium per day. Dairy products are a good source, as are fortified foods like bread. Increasing your calcium intake can reduce your risk of osteoporosis.

Exercise helps you stay healthy. Exercise can also improve your energy level and mood. It can also strengthen your bones, reducing your risk of fractures.

It’s also essential to reduce caffeine and alcohol intake. Caffeine can aggravate hot flashes, and alcohol can contribute to skin flushing.

Foods rich in phytoestrogens may also help to ease menopause symptoms. It’s also essential to avoid ultra-processed foods. During menopause, the body’s metabolism slows down, worsening weight gain.

If you consider you need medical attention to diagnose your health, please visit us at Bronte Medical Centre. Our team of professionals will attend to you as soon as possible; see how our health services are in Oakville.