Top 4 Ways to Eat Your Menopause Symptoms Away
Hot flashes, night sweats, weight gain, insomnia, fatigue, brain fog, bloating, mood swings. Ah, the glamorous life of a gal approaching or going through menopause!
Most women begin to notice the early symptoms of menopause at some point in their 40’s. About 15% of women are fortunate to escape this time in their life relatively symptom-free.
For the rest of us lucky ladies, going through peri-menopause and menopause can spell years (!) of struggling with a variety of symptoms that can range from inconvenient and annoying to downright severe and life-interrupting.
As you may know, my own journey with menopause began in my late 30’s, when I began experiencing symptoms that might sound all too familiar to you.
Constantly bloated like a balloon, experiencing a rollercoaster of emotions, and feeling completely frustrated by and disconnected from my own body. It got to the point that getting through each day became a huge undertaking.
After lots of research, trial and error, and guidance from an amazing health coach and friend, what I discovered—and what I have been lucky enough to, in turn, help my clients understand—is that it doesn’t have to be this way.
If you are suffering through menopause, please hear this: by making a few simple changes to your diet, you can gain control of your symptoms and reclaim your life. And you will absolutely lose some of those pesky pounds that seem to have appeared overnight too. A total win-win situation!
Here are my top 4 changes to your diet that can help get your menopause symptoms under control:
Break up with the top menopausal symptom triggers
We know that there are certain things you eat or drink that can set your symptoms into high gear, so it is best to eliminate them from your diet (at least for now). Top offenders include gluten, dairy, spicy foods, caffeine, and alcohol. Of course, the occasional glass of wine or cup of coffee won’t derail all your good work (you know I am all about everything in moderation), but the goal is to avoid these triggers as much as possible.
Time to get real
Swapping out the processed foods in your diet for real, whole foods is one of the best things you can do for your body any time, and even more so during menopause. We know that inflammation in your body exacerbates menopausal symptoms, so decreasing sugary, overly processed, pro-inflammatory foods from your diet will also bring a decrease to your symptoms.
On the other hand, increasing the amounts of anti-inflammatory, antioxidant-rich and nutrient-dense foods you are eating will bring you welcome relief. Focus on your favorite fruits, veggies, fish, healthy fats (and even dark chocolate when that sweet tooth kicks in!)
Count on cruciferous veggies
You can thank your body’s erratic estrogen production during menopause for making you sweat it out through hot flashes. In study after study, cruciferous veggies and leafy greens have been shown to not only give your body the nutrients it needs during menopause but also to help bring some balance to your body’s hormone production. Try eating more broccoli, cauliflower, kale, Brussel sprouts, and cabbage to alleviate hot flashes, naturally.
Supplement as needed to boost results
To bring more balance to your body than diet alone may be able to provide, I usually recommend that my clients supplement with maca. Maca, an adaptogen and starchy root veggie from Peru that can be found in powder form, nourishes your hormone-producing glands to relieve symptoms like hot flashes. A natural mood booster, maca helps boost libido, and has an amazing impact on energy levels and stamina, making it a perfect replacement for that caffeine you’ve cut out!