Interestingly, the symptoms of menopause are not experienced by many women who live in countries where a plant based, low animal Fat based diet prevails. Research suggests that Vitamin E and phytoestrogens, particularly isoflavones, in plant foods may help to relieve menopause symptoms. Food containing the amino acid, tryptophan, can help to reduce depression and insomnia associated with hormonal fluctuations. Calcium rich foods will help to prevent the onset of osteoporosis. Exercise is extremely beneficial in reducing symptoms of menopause, particularly hot flashes and night sweats. Regular exercise also helps to reduce the risk of osteoporosis which can result in women who have low levels of estrogen.
Mega-Recipes
We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.
calcium
Loss of estrogen often predisposes women to an increased risk of developing osteoporosis.
Leading Food Sources of calcium: Broccoli, Bok choy, Amaranth, Milk, Yogurt, Kale, Tofu, Cheese, fresh, Beans, dried, Salmon, Soybeans
magnesium
As estrogen becomes depleted, women become more susceptible to developing osteoporosis and heart disease. Magnesium is a Mineral that protects against heart disease and it is also important for regulation of heart rhythm and blood clotting.
Leading Food Sources of magnesium: Spinach, Barley, Avocados, Quinoa, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Amaranth, Almonds
Soy isoflavones
Research indicates that women who consume isoflavone rich diets suffer from fewer menopause symptoms. In addition, some studies suggest that soy isoflavones may help to relieve hot flashes and vaginal dryness associated with menopause.
Leading Food Sources of soy isoflavones: Soybeans, Soy products, Tofu
