Tips to overcome menopausal symptoms

Tips to overcome menopausal symptoms


Are you closer to menopause ? If you are at the age of 48-50 and having irregular menstrual cycle then it is the time that menopause may be warning you at your door step. All women have to pass through various challenging physiological changes in their own life cycle itself. Menopause is one of the most important stages of a women’s life. Because this is the time production of estrogen declines signaling the end of reproduction period which will bring major changes into her health. With diminished production of estrogen women may may experience symptoms associated with menopause, including hot flashes. Bone health is also affected as a result of the decline in circulating estrogen. Lack of bone building estrogen compromises the ability to utilize the dietary calcium. Lowered level of circulatig estrogen also affect blood lipids, resulting in an increase in total and LDL cholesterol levels(bad cholesterol)
and decrease in high density lipoprotein cholesterol levels which is going to affect the heart status. Keeping in mind all the above possible problems likely to occur in menopause you need to follow some specific dietary guidelines to cope up with the body’s changes.

You need to concentrate more on calcium rich food .Dairy products have high amount of calcium in a well absorbed form,wheat bread may be a good source of calcium,green leafy vegetables such as broccoli,kaleand back choy have good calcium bioavailability and calcium from soy beans is also very well absorbed. Calcium fortification of foods is another way to increase the consumption of calcium by women.Calcium is currently being added to some brands of orange juice at about 300 mg / cup of juice and some brands of of soy milk at about 200 to 300 mg /cup.It is also added to some breads and other foods.

You need to concentrate more on plant based estrogens or phytoestrogens .Phytoestrogen include Isoflavones found primarily in soy and its products.
Lignans richest source is flax .
Coumestans mostly in alfalfa and bean sprouts.

So every perimenopausal as well as menopausal women should take soy and its products,flax seeds,sprouts ,lot of calcium rich food to overcome the symptom of menopause.