During menopause, your body changes in all types of ways. And with these changes come some unwanted symptoms like hot flashes, weight gain and dry skin. Alleviating or reducing these symptoms can be as simple as changing what you eat. We wanted to share with you a few of our tips for the optimal menopause diet.
Hydrate, Hydrate, Hydrate!
We all try, but getting your eight glasses of water a day can be difficult. When you are going through menopause, it's important to try to keep hydrated. This will help prevent dry skin and bloating.
Find Foods Low in Sugar
The next few tips are from Dr. Maureen Kelly, a member of our science council here at BINTO. Her first tip is to find foods that are low in sugar. High sugars can lead to hot flashes. She suggests getting plain yogurt in your diet, especially greek yogurt. It generally contains ¼ the amount of sugar that a normal yogurt does.
Try Berries Over Citrus Fruits
When choosing fruits, try eating more berries. They are great antioxidants and high in fiber. You’ll absorb to sugar more slowly, unlike citrus foods that go through the process more quickly and trigger hot flashes.
That being said, all fruits can have benefits. Try to get 2 servings of fruit in your diet a day, to get all the essentials you need but avoid getting too much sugar in your diet.
Nurse Suzie discusses common changes to expect during menopause and perimenopause.
Get Vegetables Into Your Diet
Vegetables are always great to have in your diet, but especially during menopause. That’s because they are high in fiber and low in calories. As you age, your calorie needs decrease. So, eating foods that are low in calories, like vegetables, will fill you up and reduce weight gain.
When you're having a salad, try to add kale, brussels sprouts, or broccoli. They have proven to even out your estrogen fluctuations during menopause.
Tea Is Your Friend
Try to drink 2 or 3 cups of tea a day. Peppermint tea specifically can help balance your insulin levels. When you are going through menopause, insulin levels tend to be sensitive, and high spikes can lead to weight gain. Additionally, sage tea has proven to help reduce hot flashes.
Protein has also been shown to balance your blood sugar. Eggs, quinoa and meats/fish are just a few great sources of protein. Additionally, it’s easy to get protein in your on-the-go snacks. Try snacking on protein bars or nuts and seeds that are high in protein.
Take a Daily Vitamin
It's important to get all the essentials, like calcium, and vitamin D & B. While you can find them in the foods you eat, many women struggle to get enough through their diets. That’s why we here at BINTO include these, and more, in our daily multivitamin. Plus you get a probiotic for gut and vaginal health and more when you get one of our custom menopause kits!