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Menopause Management

Menopause comes with a pesty package of symptoms including hot flashes, mood swings, weight gain and, the worst, not feeling like yourself. You don’t have to let menopause control you. Beat the menopausal monster and feel like yourself again with these foods:

Hot Flashes

Iron deficiency can worsen hot flashes. To make sure you’re not doing extra damage, be sure to include these in your diet:

Barley

Rice Flakes

Wheat Germ

Whole Wheat Bread

Oatmeal

Pasta

Lentils

Soybeans

Beet Root

Mint Parsley

Turnip Greens

Broccoli

Bok Choy

Dried Dates

Watermelon

Raisins

Fish

Lean Red Meat

Eggs

Weight Loss

Just one more reason to lose weight—a study found that women who are overweight are more prone to hot flashes. So nutrient-full foods that are low in calories are a great way to go if you are overweight or worried about menopausal weight gain. Try three to four servings of these fruits and vegetables daily:

Blueberries

Raspberries

Red Grapes

Bananas

Grapefruit

Oranges

Pears

Plums

Apricots

Black Beans

Kidney Beans

Walnuts

Peppers

Egglplant

Celery

Aritchoke

Broccoli

Cool Down Those Symptoms

Try to include plant estrogens, known as phytoestrogens, in your diet. These can bind to the estrogen receptors in you body and decrease the intensity of many menopause symptoms:

Fennel

Flaxseed

Soymilk

Tofu

Soybeans

Barley

Rye

Lentils

Lima Beans

Chickpeas

Carrots

Eggplant

Pumpkin

Wheat

Sesame Seeds

Yam

Tomatoes

Minimize Belly Fat

During menopause, you lose muscle mass which in turn slows your metabolism. Even if you’ve signed up for your neighborhood Pilates package, you’ll want to include these foods to get optimal results (and minimal belly fat):

Peanuts

Walnuts

Almonds

Canola Oil

Avocados

Natural Peanut Butter

Flax Seeds

Sunflower Seeds

Olive Oil

Mood Swings

The hormonal rollercoaster you go on during menopause can leave you feeling ready to take on the world one minute, and ready to hide in bed the next. That’s why you want to keep foods that produce the “happy chemical”, serotonin, at hand. Foods full of Potassium help release serotonin AND balance sodium and water retention, which you cheer you up a bit too. Try these:

Papaya

Cantaloupe

Prunes

Raisins

Pears

Sweet Potatoes

Avocado

Tomatoes

Asparagus

Pumpkin

Mushrooms

Brussels Sprouts

Vitamin C is a Tension-Tamer:

Strawberries

Guava

Oranges

Kiwi Fruit

Grapefruit

Raspberries

Mangos

Peppers

Brussels Sprouts

Broccoli

Kale

Gourd

Cauliflower

Tomato

Green Cabbage

Potatoes

Vitamin B Calms the Nerves and Brain Cells:

Soy

Turkey

Tuna

Chili Peppers

Lentils

Bananas

Potatoes

Tempeh

 

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