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so there must be no women in the ice palace Then Ye Tian stretched out his right finger and pointed to the ice hall in front of him.
After saying that, a purple Xia sword suddenly appeared in the hands of the fairy Fairy Xia, a purple Xia sword suddenly appeared, and shot towards the young man in front.
Is it true that Ye Tian has provoked someone who should not be provoked outside? It was Dugu who thought of defeat and Zixia Fairy at the same time, but the two had decided in an instant.
because Weight Loss After Menopause 5 Surprise Foods To Avoid Lin Aotian had already vowed blood on him Even if he left at this moment, it would not help him at all, but there is a way to remove.
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even if their Weight Loss After Menopause 5 Surprise Foods To Avoid two leaders are somewhat moved You dont lose money on this sale You borrowed the ice beads in your hands for a few days, and in return, the demon gods allowed you to dispose of them.
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However, now that Ye Ba wants to be reborn, and he wants to keep his mind awake, then he cannot directly put Ye Bas soul power into No Meat Weight Loss Plan Wu Shengs body For a whole hour, Ye Tian used the Weight Loss After Menopause 5 Surprise Foods To Avoid bodys sword spirit to continuously input into Ye Bas soul.
With the strength of his deity now and the strength of the King of Kirin, Ye Tian has 100 confidence that he can completely kill the master of the spiritual path, without giving him any chance at all However, Ye Tian also had some concerns in his heart.
For the coldblooded thirteen How To Do Diet For Weight Loss eagles, Ye Tian still remembers it, but Ye Tian knows very well that the credibility of the news from the shop Xiao Er should be small and scary.
God King? Just for a moment, Ye Tian had already thought that even if Hong Tianlins practice had reached the state of the God King, he must have practiced the techniques of hiding breath.
thousands of miles away Seen with your own eyes Wantongs face became even more bleak, and then he said, No matter what, this person must die Now we have two divisions No matter who finds this person, he must be killed immediately Ten people were quickly divided into two.
- How to Lose 5 Kilos After Menopause
- Menopause Diet: How What You Eat Affects Your Symptoms
- Diet and Menopause
- The 12 Best Foods to Eat During Menopause
- Whole Grains
- Leafy Greens
- Green Tea
- News Flash: Hot Flashes and Sugar Control Are Linked
- 6 Foods to Avoid During Menopause
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and the heavenly sword in the hand fell off instantly A scream rang through the entire soul temple This is not the end Ye Tian is like a dragon, waving a peerless sword in his hand To give the Seven Gods and many war gods any chance to react, Ye Tian killed eight war gods in an Linoflax Weight Loss Reviews instant.
Nodded gently, Qing Huo Feng knew very well that now that the young master came to rescue them, it had already been shown that the young master had absolute strength.
or the soul has awakened, as long as the chaotic body is not available for one day, the chaos master cannot be achieved in one day Realm With the confirmation from the Emperor Haitian, Ye Tian was also a little excited.
the whole Ye Tiancheng moved There is also a small town inside Thunder City, named Ye Tiancheng Inside Ye Tiancheng, all of Ye Tians loved ones live Generally no matter whether it is an outsider or the title of Thunder City, it will not easily enter Ye Tiancheng Standing on top of Ye.
he couldnt stand such humiliation His face was High Potency Weight Loss Doctors In Brunswick Ga cold, and Lei Xiaoshen said Since Questions About Strongest Weight Loss Drug you are going to die, then I will clear the portal on behalf of the sword god sea.
Magic silk? Hearing the magic silk in the mouth of the boy, Wang Wus face changed instantly, because for the right way, magic silk is absolutely no stranger.
Ye Tian didnt say much, because at this moment, the people in front of him looked full of gunpowder, and Ye Tian actually found that the people standing in front of him were all strong men who had achieved martial arts.
thanks to this After a set of exercises, this matter will be discussed later After hearing this, Ye Tian nodded his head and did not continue to ask any more.
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First, the two great emperors should be revised from the realm of the upper emperor to the realm of Weight Loss After Menopause 5 Surprise Foods To Avoid the top of the divine emperor, and then from the realm of the top of the divine emperor to the realm of the master.
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Anyway, there are still two of his disciples in the hall, and most importantly, both Weight Loss After Menopause 5 Surprise Foods To Avoid disciples are strong martial saints, but Elder He left his disciples and left alone This is the elders in the Holy Land I really have grown up today After hearing Ye Tians words, the little witchs face was also unconsciously red.
to be standing on the highest peak Even the Five Elements Gate, which is known as the first gate in the world, has only a small number of martial arts.
An hour passed away, and the King of Qilin suddenly raised his head, his voice solemnly asked How many levels of control do you have against the Master of Heaven.
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Looking back at the six martial arts behind him, Ye Tian provocatively said, Six old things, why arent you hurrying, dont you want to kill me? Since you want to kill me, then you have to hurry up, but this speed is not good Drop Boy, youre looking for death.
In the past, in order to meet the thunder and punishment controller, the reincarnation controller had to enter the Dantian space with the teenager under the last resort.
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When I saw the Warframe on the boy, the face of the Lion King suddenly changed, and his voice asked quickly Master, why do you have this set of Warframe? Ye Tians heart saw the face of the King Lion.
Until this moment, the old woman couldnt help showing a surprise, and her mind seemed to have decided What happened, said No matter what price we pay, we must subdue this boy The three were not saying anything After all.
As soon as the boys words came out, not only the two in the array, but even the lone star demon ancestor who was standing in the front of the array, his face suddenly showed a hint of surprise.
What do you want? I want to take a shower, I must take a shower now, I cant wait for a moment! As soon as the mind was condensed, Ye Tian didnt expect that the woman in front of her said so straightforwardly that he also wanted to take a bath but couldnt say it At this moment, Ye Tians eyes suddenly stopped, and he was involuntary Go left and forward.
the Temple of Heaven the worry in Ye Tians mind was relaxed When he left Leiyun City, he was afraid that if something happened, no Pulsin Pea Protein Weight Loss one could resist it.
In order to ensure the safety of this tenlevel spirit beast, the Beast Emperor Heiwu Tuntian Python will never let his child appear in front of eight people, and he will hide well.
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and I followed them all the way and knew their hiding place Lets go now When I heard Ye Tians words, it was not only the golden lion king who was taken aback but even Xiaoshui was unbelievable After all, the people who entered the Five Elements space this time were extraordinary.
I listen to my brother Then I enter the channel If it is true, then I will come out to pick up my brother again Nodded gently, and then the blood The 25 Best Is Lagree Good For Weight Loss knife quickly walked towards the front of the array and soon disappeared in place Only the blood knife entered the array, Ye Tian was a little surprised.
Looking at the flames under his feet, Blood Swords heart disdain, because in his heart, the boy in black is simply an ant, just a battle The ants of the law just stopped.
The dead shemale above the ring just now, do you know what his origins are? I dont know why, Ye Tian always had an intuition in his heart, that is, in the contest just now that shemale is not an ordinary person he It is obvious that the mystery of the exercises by the shemale is out That dead shemale? Dont you say that I almost forgot.
If it werent for the treasures of Heiwu Tuntian Python guarding Heiwushan, your ghost king sect would not let us participate so easily Legend has it that Heiwu Tuntian Python is the closest race to the blood of the Dragon family The famous Wu Zun may not be.
The dark night ghost tiger is now The running pace stopped abruptly, and a strong chill filled the eyes, and a lowpitched tiger howl sounded, as if warning a sad young man.
At that time, he was given the Battle of Heaven God Record, Ye Tian was also deeply shocked by the countless exercises and countless matrix methods in Battle of Heaven God Record.
After listening to the young man in black, they both nodded gently, Then he stood in his own direction, and Ye Tians eyes showed a hint of selfconfidence, then disappeared in place.
but only three fruits each time it matures Perhaps the purple fruit is not available to outsiders Yes, but for a warrior who Weight Loss After Menopause 5 Surprise Foods To Avoid cultivates the properties of lightning, it is a panacea I was shocked that flowers Best Weight Loss Pharmaceutical bloom every ten.
Just in the blink of an eye, nearly a hundred wild wolves have disappeared forever Weight Loss After Menopause 5 Surprise Foods To Avoid in the heavens and the earth, but there is no fluctuation in Ye Tians heart.
Weight Loss After Menopause 5 Surprise Foods To Avoid Speaking, he was kicked out directly with a kick, Tu Feng looked angrily at the man in front of his face, and said a little displeasedly On the second floor.
Qinling stood up and disappeared into the hall At this moment, the hall left only the Ye family father and son, and the finance minister with a broken finger.
At this moment, the dark night demon tiger that had not appeared suddenly appeared beside the bloodred woman, Olive Oil Supplement For Weight Loss two eyes staring at the woman in front of her.
Tu Feng knew that in this unknown formation, the young man in front of him was the master As long as the young man wanted to, he could be killed at any time.
I didnt know, but there was a stone monument outside the space, which said the tomb of the Five Elements Sword The six martial arts gods were buried there At that time, the entire brother was stupid, and then left the Five Elements space without any hesitation.
Ye Tian completely concealed her breath After all, the other party was a martial king and three martial arts masters, which was not what she could fight now You three along the way, I go all the way, remember, definitely do not go more than a kilometer away, start.
The scornfulness in his eyes became stronger The slightest movement, but the scorn of the eyes has explained a lot of problems Do you believe that I can kill you instantly Ye Tians words just fell, and a leopard roar suddenly sounded The roar was filled with unbelief and anger.
I did nt even participate in the Five Elements Competition, but Dr Kosta Weight Loss in the end the Five Elements Gate did nt know where to learn that the Big Brother knew about the Tomb of the Five Elements Sword and sent a powerful warrior.
And the strength is much stronger than him, the reason is simple, that is, he has not seen the true strength of the spirit Weight Loss After Menopause 5 Surprise Foods To Avoid beast all the time, which has explained a lot of problems However, He Yiqing will not sit still.
Then Ye Tian did nt go to the blood sword, and then Seeing the Bloody Valley Sovereign in front of him, there was no residual blood, and the voice said respectfully The junior has seen the Sovereign, and I think we can go.
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it is better to take it out and let everyone discuss it together At this moment, the blood sword standing aside suddenly said yin and yang strangely.
Japanese Weight Loss Doctor Mint Patch how could he catch it so well It was just a momentary effort Not only Xue Ji, but Ye Tians face also saw a little sweat, and he couldnt support it when he saw it After all, Xue Ji was the realm of Wu Wang, which was much stronger than Ye Tians resistance.
With both palms covered with the hood of the fire, Ye Tian looked at the demon in front of him coldly, stepped out in one step, and came to the demon in three steps There is no hesitation at all One palm splits down, enough to split the palms of the megaliths Ye Tian does not believe that the shemale can resist it.
to hunt down the Big Brother In the end the Big Brother still did not escape the hunt Since There are Top 5 Dr G Weight Loss To The Stars fiveelement sword tombs in the fiveelement space.
In Ziyun Leopards view, the reason why he defeated was not because of the humans in front of him, but Quantum Medical Weight Loss because of the hundred heads that suddenly appeared on the nine days Dragon Emperor But the Ziyun Leopard Emperor is not stupid.
No matter what thief shouts and catches the thief, you know best, I just want to tell you that this is the Huaxia Empire, not a Long Wu Empire, you still have to be careful Ye Tian didnt want to care about the woman in front of her, because Princess Miaoyins mind Its too heavy.
Ouyang Cong didnt expect that Ye Wudi would say the same He was anxious, and then Ouyang Cong coughed violently, and his whole face was flushed For a long time, Ouyang Cong was slightly better, but his face was Cayenne Weight Loss Benefits already red and his body almost couldnt stand.
Looking at the four Weight Loss After Menopause 5 Surprise Foods To Avoid characters of the Tomb of the Five Elements Sword on the stone tablet in front of them, in addition to the Five Elements Gate, the disciples of the remaining eight enshrined with a hint of surprise.
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Menopause and weight gain tend to go hand in hand, thanks to a combination of factors including decreased estrogen, slower metabolism, and lifestyle factors like poor diet and lack of exercise. But tipping the scale in your favor isn’t as hard as you think. Your goal is to make small changes that you can maintain for the rest of your life, says Bethany Barone Gibbs, PhD, an epidemiologist at the University of Pittsburgh who conducted a 2012 study about the relationship between eating habits and weight gain in postmenopausal women. Read on for 10 eating mistakes you can start correcting today.
Avoiding all sugar
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Hormonal fluctuations can affect your body’s ability to maintain stable blood sugar levels, so reducing your sugar intake is a key component to weight loss and maintenance. But an all-or-nothing approach is not the way to go when it comes to the sweet stuff, says Gibbs. While the women in her study who reduced their sugar intake lost the most weight, and had maintained that loss 4 years after the study began, she’s quick to say that these women reduced their sugar intake—they didn’t eliminate it altogether, which is a tough habit to keep up with (and can lead to binges). Refined sugars, like those in cookies and cakes, are the ones you should have less frequently. Keep the natural sugars that are found in fruit as your main source of sweetness. (Balance your hormones and lose up to 15 pounds in just 3 weeks with The Hormone Reset Diet!)
Reaching for fat-free foods
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Fat-free or reduced-fat foods are bad news for postmenopausal women for a few reasons. One, they keep you from eating the healthy fats your body needs to combat heart disease, which postmenopausal women may be at increased risk of due to a combination of reduced estrogen, poor diet, and lack of exercise. Two, with many fat-free foods, including salad dressings and peanut butter, you’re gaining in sugar what you’re losing in fat, which is not good for weight control, energy, and overall health. Stacy Kennedy, MPH, RD, a Boston-based nutritionist who works with postmenopausal women on weight management issues, advises sticking with minimally processed, plant-based sources of fat that are rich in vitamin E, antioxidants, and omega-3s, such as nuts, fish, and avocados. These fats are even correlated with colon cancer prevention; some studies have shown an increased risk of this type of cancer among postmenopausal women who do not use hormone replacement therapy.
MORE: 9 Proven Ways To Lose Stubborn Belly Fat
Relying on techniques that worked in your 30s
If you’re trying to lose weight postmenopause, you might be discouraged when your tried-and-true strategies don’t work like they used to. There are good reasons for this, says Gibbs. During and after menopause, metabolism changes are common and can lead to weight gain, especially in postmenopausal women who tend to be less active than they were in their younger years. As a result, she says, “when you’re postmenopausal, you probably need fewer calories than you did when you were 30 or 40.” There are two ways to fight back—cut your daily calories, working with a doctor or nutritionist to find your new baseline, or make a concerted effort to be more active, particularly in ways that build muscle mass, which naturally declines after menopause, along with strength and bone density. Fitness ideas include walking 10,000 steps per day using a pedometer or doing resistance exercises with weights. (Try this 8-week walking plan to get started.)
Overdoing it on calcium
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If you eat a healthy diet and take hefty calcium supplements of more than 1,000 mg per day because you know bone density declines after menopause, you may be getting too much of a good thing, says Kennedy. Excessive calcium intake carries health risks including kidney stones, constipation, and, a growing body of research suggests, heart disease. Women are wise to protect their bones with a calcium-rich diet including foods like dark green leafy vegetables and dairy (even nondairy milks like almond or coconut milks are fortified with calcium). But, she says, “you want a supplement to be a supplement, not the foundation.” Another way to protect yourself is with resistance-based exercises that put bones under healthy stress to maintain their strength.
MORE: 10 Slimming Smoothie Recipes
Overfilling your wine glass
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How much wine is in a “glass” of wine? Many people “forget” that the actual serving size is 4 oz, or a half-cup in a liquid measure. This means that many of us inadvertently exceed the American Heart Association’s recommendation of no more than one glass of an alcoholic beverage per day to reduce stroke risk and lower breast cancer risk, both issues of high concern for postmenopausal women. “Red wine in moderation isn’t necessarily bad for you, but it’s not the health food many women think it is,” says Kennedy. And for the record, the serving size for beer is 12 oz, and for hard liquor or spirits, the serving size is 1.5 oz.
Viewing soy as a miracle food
Soy sounds like a postmenopause wonder; it’s a plant-based source of protein and fiber that contains compounds that mimic the effects of estrogen in your body. In its whole-food forms, like edamame, tofu, or miso, soy does deliver on these healthful promises. But seeing “soy” or “soy protein” on a food label doesn’t necessarily mean it’s a health food. Protein powders or other highly processed soy products are far more concentrated than natural soy, and they can be risky for women with thyroid issues or a history of breast cancer because their hormone-like properties can raise the risks of estrogen-based cancers. (Stick with these protein powders for your smoothies.) Kennedy advises that when it comes to soy, “stick with something you recognize as a food.”
Starting your day without an eating plan
In Gibbs’s study, postmenopausal women who self-monitored their food intake, either by writing it down or—after healthy habits were firmly in place—keeping track in their heads, lost more weight than women who did not. A big part of self-monitoring is to have a plan for what you will eat each day so you don’t find yourself hungry and reaching for the nearest source of calories. Spending a little time mapping out your food day in advance will save you from mindless, on-the-go eating and the related weight gain.
Eating your feelings
The transition into menopause can be emotionally intense, and many women fall into the habit of eating to self-soothe during that tumultuous time. Those habits can remain in place postmenopause, leading to weight gain, low energy, and unmanaged emotions. The first thing to do, says Kennedy, is to cut yourself some slack—you’re human, and everyone stress-eats from time to time. Next, take a first step toward better emotional health. “There are a lot of ways to address your mental well-being other than through food,” says Kennedy. Exercising, talking to friends, volunteering in your community, practicing mindfulness meditation or yoga, and working with a therapist are all great strategies for emotional wellness.
MORE: Are You Bummed Out…Or Depressed?
Eating too frequently—or not frequently enough
It’s a mistake to set hard-and-fast rules about how often postmenopausal women should eat during the day. Some do best when they have breakfast, for example, but Gibbs says the research is mixed on whether that is universally good advice. Kennedy agrees; she advises some clients to eat several small meals throughout the day, and others to stick with three balanced meals daily. The most important predictor of success, they both mention, is consistency—eating in approximately the same way each day so your body has a chance to become hungry (but not too hungry) and then feel full after eating. If your routine allows you to go through this cycle multiple times a day, you’re probably on the right track.
Forgetting to hydrate
Have you gotten your 64 oz of water today? If you haven’t, you may notice your sugar and salt cravings are stronger than normal. Kennedy says most women don’t realize that hydration and metabolism are so closely connected. As a result, women who are underhydrated often reach for a snack instead of a beverage, to the detriment of their energy level and weight maintenance.
How to Lose 5 Kilos After Menopause
If you’ve been through menopause, are going through it, or, if you’ve heard anything about menopause at all, then you already know that it’s not just a battle against fluctuating hormones – you’re also fighting off extra kilos.
All those crazy hormonal changes cause the metabolism to slow and the body to use starches and blood sugar less effectively, says gynaecologist Dr JoAnn Pinkerton.
In fact, she adds, “women with reduced oestrogen levels at menopause gain 6 to 7 kilos between the ages of 45 and 55.”
Ready for some good news? There’s a lot you can do to shed those pesky kilos, knowing that menopause, at least in part, is to blame.
Catch up on sleep
Sleep disruptions like hot flushes, anxiety and snoring are more likely to occur after menopause, thanks to fluctuating oestrogen levels. According to a US study, 61 percent of postmenopausal women report insomnia symptoms. A study by the Endocrine Society shows that losing as little as 30 minutes of sleep over the course of 12 months can increase obesity risk by 17 percent and insulin resistance by 39 percent.
If you have trouble settling down enough to get 7 to 9 hours each night, try eating bananas or nuts before bed, or speak with your doctor about a supplement. To prevent night sweats, avoid caffeine, alcohol and spicy foods, says Pinkerton, and consider setting up a bedside fan, place an ice pack under your pillow and avoid down comforters, which trap heat.
Get on your feet
After menopause, lower oestrogen levels can leave you feeling sluggish, so you’re more likely to be sedentary and miss out on health benefits like a revved up metabolism, improved heart health, increased fat-burning muscle mass, reduction in stress and better sleep quality, says Pinkerton.
She suggests just 30 minutes of exercise three times per week. “That could be 10 minutes three times per day for three days, or 5 minutes six times per day for three days,” she says. And while swimming and biking are great for the heart, these activities don’t counteract bone loss. “Following menopause, women can lose up to 20 percent of their bone mass,” says Pinkerton. So focus on weight-bearing activities that build bone—think walking, hiking, tennis, dancing, or climbing stairs.
“Excessive stress and exposure to the stress hormone cortisol can increase belly fat,” says Epel. Unfortunately, the older we get, the more stressed we tend to get. While regular exercise and good sleep hygiene will have a huge impact on how tightly wound you feel, says Pinkerton, consider incorporating calming activities like yoga or meditation into your routine. Or pick up a creative hobby; studies show that the mindfulness and repetition of tasks like knitting and crocheting have serious calming effects.
Stick to mini meals
You might want to reconsider that strict diet, advises Smith. According to her, most women actually gain up to three kilos before starting a restricted eating plan, likely to “prepare” for the deprivation to come. Instead, think of food as fuel. Frequent meals will also keep insulin levels from yo-yoing.
Keep up your calcium
“Weight loss is often associated with bone loss unless calcium intake is increased,” says Pinkerton, so to avoid your risk of fracture, be sure you get 1,200 mg per day. Though calcium supplements are available, “dietary sources are best,” says Pinkerton. “These include milk, yoghurt, cheese, and leafy green vegetables like kale, spinach and broccoli.” Vitamin D also helps with calcium absorption, so don’t overlook eggs, butter, liver and fatty fish. You can also get a dose of vitamin D, says Pinkerton, by getting 10 to 15 minutes of sunlight a few days a week.
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Menopause Diet: How What You Eat Affects Your Symptoms
There is evidence that certain foods may help relieve some symptoms of menopause, such as hot flashes, poor sleep and low bone density.
The decline in estrogen levels during menopause can increase women’s risk of fractures.
Dairy products, such as milk, yogurt and cheese, contain calcium, phosphorus, potassium, magnesium and vitamins D and K — all of which are essential for bone health (6, 7).
In a study in nearly 750 postmenopausal women, those who ate more dairy and animal protein had significantly higher bone density than those who ate less (8).
Dairy may also help improve sleep. A review study found that foods high in the amino acid glycine — found in milk and cheese, for example — promoted deeper sleep in menopausal women (9).
Furthermore, some evidence links dairy consumption to a decreased risk of premature menopause, which occurs before the age of 45.
In one study, women with the highest intake of vitamin D and calcium — which cheese and fortified milk are rich in — had a 17% reduced risk of early menopause (10).
Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause.
A review study in 483 menopausal women concluded that omega-3 supplements decreased the frequency of hot flashes and the severity of night sweats (11).
However, in another review of 8 studies on omega-3 and menopausal symptoms, only a few studies supported the beneficial effect of the fatty acid on hot flashes. Therefore, results were inconclusive (12).
Still, it may be worth testing if increasing your omega-3 intake improves your menopause-related symptoms.
Foods highest in omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and seeds like flax seeds, chia seeds and hemp seeds (13, 14).
Whole grains are high in nutrients, including fiber and B vitamins, such as thiamine, niacin, riboflavin and pantothenic acid (15).
A diet high in whole grains has been linked to a reduced risk of heart disease, cancer and premature death (16).
In a review, researchers found that people who ate three or more servings of whole grains per day had a 20–30% lower risk of developing heart disease and diabetes, compared to people who ate mostly refined carbs (17).
A study in over 11,000 postmenopausal women noted that eating 4.7 grams of whole-grain fiber per 2,000 calories per day reduced the risk of early death by 17%, compared to eating only 1.3 grams of whole-grain fiber per 2,000 calories (18).
Whole-grain foods include brown rice, whole-wheat bread, barley, quinoa, Khorasan wheat (kamut®) and rye. Look for “whole grain” listed as the first ingredient on the label when evaluating which packaged foods contain primarily whole grains.
Fruits and Vegetables
Fruits and vegetables are packed with vitamins and minerals, fiber and antioxidants. For this reason, American dietary guidelines recommend filling half your plate with fruits and vegetables (19).
In a one-year intervention study in over 17,000 menopausal women, those eating more vegetables, fruit, fiber and soy experienced a 19% reduction in hot flashes compared to the control group. The reduction was attributed to the healthier diet and weight loss (20).
Cruciferous vegetables may be especially helpful for postmenopausal women. In one study, eating broccoli decreased levels of a type of estrogen linked to breast cancer, while increasing levels of an estrogen type that protects against breast cancer (21).
Dark berries may also benefit women going through menopause. In an eight-week study in 60 menopausal women, 25 grams a day of freeze-dried strawberry powder lowered blood pressure compared to a control group. However, more research is needed (22).
In another eight-week study in 91 middle-aged women, those who took 200 mg of grape seed extract supplements daily experienced fewer hot flashes, better sleep and lower rates of depression, compared to a control group (23).
Phytoestrogens are compounds in foods that act as weak estrogens in your body.
While there has been some controversy on including these in the diet, the most recent research suggests they may benefit health — especially for women going through menopause (24).
Foods that naturally contain phytoestrogens include soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea and many more (24).
In a review of 21 studies on soy, postmenopausal women who took soy isoflavone supplements for at least four weeks had 14% higher estradiol (estrogen) levels compared to those who took a placebo. However, results were not significant (25).
In another review of 15 studies ranging from 3 to 12 months, phytoestrogens including soy, isoflavone supplements and red clover were found to lower incidences of hot flashes compared to control groups, with no serious side effects (26).
The decline in estrogen from menopause is linked to decreased muscle mass and bone strength (27).
For this reason, women going through menopause should eat more protein. Guidelines recommend that women over 50 eat 0.45–0.55 grams of protein per pound (1–1.2 grams per kg) of body weight daily — or 20–25 grams of high-quality protein per meal (28).
In the US, the Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight for all adults over age 18, which represents the minimum needed for health.
The recommended macronutrient distribution range for protein is 10–35% of total daily calories (29).
In a recent one-year study in 131 postmenopausal women, those taking 5 grams of collagen peptides daily had significantly better bone mineral density compared to those taking a placebo powder (30).
Collagen is the most abundant protein in your body.
In a large study in adults over 50, eating dairy protein was linked to an 8% lower risk of hip fracture, while eating plant protein was linked to a 12% reduction (31).
Foods high in protein include eggs, meat, fish, legumes and dairy products. Additionally, you can add protein powders to smoothies or baked goods.
Summary Incorporating dairy products, healthy fats, whole grains, fruits, vegetables, foods high in phytoestrogens and quality sources of protein into your diet may help relieve some menopause symptoms.
Diet and Menopause
Menopause is a time when a woman’s body goes through major changes. Some may be due to the natural transformations that come with aging. Others are produced when a woman stops generating the hormones that regulate her menstrual periods. In many women, these changes can trigger hot flashes, vaginal dryness, insomnia, night sweats, depression, and loss of interest in sex. Weight gain is common among women going through the change.
Fortunately, a healthy diet can help you weather these symptoms, and it can also help ward off heart disease and osteoporosis, two of the biggest health threats facing all women as they age. Although there isn’t much science to back up many of the claims that what you eat can definitely prevent menopausal symptoms, you can help yourself by eating the right diet and avoiding foods that can make your symptoms worse.
Can diet help control hot flashes?
What you eat may not be as important as eating regular meals. Much of the research available today about the effect of different foods, such as soy, on menopausal symptoms is inconclusive, but at least one small study found that eating regular meals may help to suppress hot flashes, while going without food for too long may increase the number of hot flashes.
It’s also a good idea to limit alcohol, caffeine, and spicy food. If you’re a smoker, you should try to quit. Cigarette smoke can trigger hot flashes for some women.
As more research is done into the connection between diet and menopausal symptoms like hot flashes, researchers are starting to conclude there is no single food or diet plan that will work for all women. A range of factors from climate to lifestyle and attitudes about aging may also influence symptoms. Some researchers believe that foods rich in soy protein minimize hot flashes because they contain soy isoflavones, which can act like estrogen in the body. But studies on this effect are inconclusive.
Flaxseed, an alternative to soy, is getting increasing attention, however. One small study found that flaxseed decreased the frequency of hot flashes by 50 percent in menopausal women not taking hormone replacement therapy. Ground flaxseed can be sprinkled over salads or cereal, blended into smoothies, or taken as a flaxseed oil supplement.
An herbal supplement commonly taken to treat hot flashes is black cohosh. However, the studies that have been done on black cohosh were small and produced inconsistent results. Herbal medicines are not regulated by the U.S. Food and Drug Administration, so you should talk to your doctor about any herbal product you take.
How can I keep my bones strong?
Calcium is critical to maintain healthy bones, particularly during and after menopause when the body stops producing estrogen. There is a clear relationship between menopause-related estrogen deficiency, and the development of osteoporosis. Try to eat or drink two to four servings of dairy products such as low-fat or nonfat milk, cheese, and yogurt or other calcium-rich foods each day.
Besides dairy, calcium can be found in clams, sardines, legumes, and leafy greens such as kale and broccoli. Vitamin D supplements are important to help the body absorb the calcium. Many women don’t get enough calcium without taking supplements, and increasingly we are learning that many are also deficient in vitamin D. The National Osteoporosis Foundation (NOF) recommends 1,000 milligrams of calcium and 400 to 800 international units (IU) of vitamin D daily for all adults under age 50. For adults age 50 and over, the NOF recommends 1,200 milligrams of calcium and 800 to 1,000 IU of vitamin D daily.
In addition to making smart food choices, weight-bearing exercises that make the muscles work against gravity also help build strong bones. Weight-bearing exercises include walking, jogging, hiking, stair climbing, jumping rope as well as weight lifting and dancing, and engaging in at least 30 minutes of such exercise every other day can help preserve or even increase bone mass, particularly in younger women.
What kind of foods will protect my heart?
To reduce the risk of heart disease, which increases as the estrogen in your body declines, limit your overall daily intake of fat to less than 30 percent of your total calories. Limit the saturated fats such as ice cream, butter, meats, and whole-milk cheeses to less than 10 percent of your daily calories. Some experts, however, suggest no more than 7 percent of daily calories should come from saturated fats. The oil found in fatty fish, such as salmon and mackerel, can help protect your heart. However, the fat found in butter and most types of meat can harm your heart. Eat plenty of fiber, found in fruits, vegetables, and whole grains. Regular exercise is also helpful in lowering stress and cholesterol and helping you maintain a healthy weight.
Cleveland Clinic. Menopause basics. http://my.clevelandclinic.org/disorders/Menopause/hic_Menopause_Basics.aspx
Dormire S, Howharn C. The effect of dietary intake on hot flashes in menopausal women. Journal of Obstetric, Gynecologic and Neonatal Nursing. 2007 May-June ;36(3) :255-62.
Freeman EW, Sherif K. Prevalence of hot flashes and night sweats around the world; a systematic review. 2007 Jun;10(3):197-214
Pruthi S, Thompson SL et al. Pilot evaluation of flaxseed for the management of hot flashes.” Journal of the Society for Integrative Oncology. 2007 Summer;5(3):106-12.
National Osteoporosis Foundation. What you should know about calcium. http://www.nof.org/prevention/calcium2.htm
Circulation. American Heart Association Guidelines for Prevention of CVD in Women. March 20, 2007.
The 12 Best Foods to Eat During Menopause
Menopause is often characterized by hot flashes, weight gain, irritability, decreased bone health, and other hormonal changes. It occurs 12 months after a woman’s final period—and while it’s a natural transition, it’s not always the easiest. Estrogen levels begin to decline during this time, often causing unwanted weight gain, higher cholesterol levels, and an increased risk for several chronic diseases.
However, studies suggest that eating certain foods like oatmeal and leafy greens may help relieve or prevent symptoms of menopause. Fill your diet with these 12 nutrient-packed foods to help make the transition easier.
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Salmon is rich in both vitamin D and omega-3 fats, two nutrients that are even more essential during menopause. While more research needs to be done, omega 3 fatty acids are linked to reducing night sweats and breast cancer risk. One study shows omega 3s are beneficial as women ease out of menopause as well.
Vitamin D is essential for healthy bones, cancer prevention, and the prevention of several other major chronic conditions—all of which can be impacted by menopause. Vitamin D is also associated with a reduced risk of early menopause.
View Recipe: Easy Sesame-Hoisin Salmon
Image zoom Photo: Becky Luigart-Stayner; Styling: Missie Neville Crawford
Cruciferous veggies could be seriously beneficial for menopausal women to add to their diet. One study found broccoli in particular has a positive impact on estrogen levels—increasing the estrogen responsible for reducing breast cancer risk and lowering the estrogen responsible for increasing one’s risk. Broccoli is also full of calcium for strong bones and fiber to prevent bloating and weight gain.
View Recipe: Steamed Broccoli With Peanut Sauce
Image zoom Photo: Hector Manuel Sanchez; Styling: Claire Spollen
Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. Eggs are also a great protein source for menopausal women—they have been shown to reduce cholesterol levels, heart disease risk, and obesity.
View Recipe: White Bean and Vegetable Bowls With Frizzled Eggs
Image zoom Photo: Colin Price
Berries are not only a great source of natural sweetness, but they help fight fat, reduce inflammation, and reduce heart disease risk. Add them to your morning oatmeal or toss in a few with nuts for a heart-healthy snack to keep skin healthy and glowing throughout this transition.
View Recipe: Berry Green Smoothie
Image zoom Scott Rounds
Yes, whole grains do in fact fit the “good carbs” category—and for so many reasons! Whole grains are an excellent source of heart-healthy soluble fiber, plant protein, and some B vitamins responsible for energy and metabolism regulation. Whole grain consumption is associated with a reduced risk of cancer, heart disease, diabetes and death.
View Recipe: Zesty Kale and Sweet Potato Bowl
Image zoom Photo: Jennifer Causey
Dairy products are a great menopause diet food as they are rich in calcium, vitamin D, and protein and can help improve sleep quality. One study of peri- and post-menopausal women found calcium and vitamin D rich foods—such as yogurt—reduced early menopause risk by 17 percent and helped reduce some symptoms of menopause. Plus, the probiotics in yogurt provide a nice gut health boost for better digestion, immunity, and skin.
View Recipe: Blueberry-Lavender Yogurt Pops
Image zoom Jennifer Causey
There are a million reasons to eat leafy greens—especially if you’re experiencing menopause. Cruciferous veggie consumption is linked to longevity and is a great way to pack in several hard-to-obtain nutrients like calcium, magnesium, potassium, B vitamins, and fiber. All of these nutrients are essential for health in menopause as calcium and potassium keep bones and muscles strong, B vitamins and fiber help prevent weight gain, and magnesium and B vitamins regulate our energy levels and moods.
View Recipe: Garden Greens Pasta With Almonds and Pancetta
Interested in learning more about women’s health?
- Nutrients Women Need Most
- 3 Ways to Lower Your Risk of Breast Cancer
- The 7 Best Foods for Women
Image zoom Photo: Justin Walker
Protein is essential for keeping our bodies strong, and the decline of estrogen during menopause can lead to a reduction in muscle mass and bone strength. Fighting back with a lean protein like chicken is a healthy way to boost your protein intake without consuming too much saturated fat—which is linked to an increased risk for heart conditions, diabetes, high cholesterol, and obesity when consumed in excess.
View Recipe: Charred Lemon Chicken Piccata
Image zoom Photo: Grace Elkus
Green tea is often touted as a weight loss tool—but it is so much more than that. Not only is replacing other sugary or caffeinated beverages with green tea a better choice in general, it comes with a range of health benefits. Green tea promotes longevity, heart health, and reduces the risk of several cancers and inflammation.
Matcha, a high-quality, finely ground green tea powder, is also a great option. Matcha is the only form of tea where the leaves itself are ingested, making it an even more powerful source of antioxidants than regular green tea.
View Recipe: Matcha Coconut Latte
Image zoom Greg DuPree
While soy’s nutritional value is as hotly debated as eggs’, soy has proven to be a valuable asset for menopausal women. Soy is a phytoestrogen—plant-based compounds acting as weak estrogens in the body—which are linked to reduced menopause symptoms and healthier bones. Breast Cancer Prevention Partners lists soy as effective for reducing breast cancer risk, recurrence, and tumor cell growth. Avoid highly processed forms of soy and reach for edamame, tofu, tempeh, and soy-based dairy alternatives instead.
View Recipe: Brussels Sprouts and Crispy Tempeh With Soy Dressing
Image zoom Photo: Jennifer Causey
Flax is a power-packed little seed. It’s full of omega-3s, fiber, phytoestrogens, and B vitamins. One small study of 140 women found decreased menopause symptoms and improved quality of life after 3 months of flaxseed consumption. Another study found links between flaxseed consumption and a reduction in hot flashes.
View Recipe: Mocha-Flax Smoothie
Image zoom Photo: Greg DuPree
There’s a reason why oatmeal is the breakfast of champions for so many people. Not only are oats an affordable health food, but they can also prevent diabetes, high cholesterol, weight gain, inflammation, and constipation.
Oatmeal is another healthy carb that can help keep energy levels steady during menopause. Plus, oatmeal is the perfect vehicle for incorporating a host of other menopause-friendly foods like berries, flax, and yogurt.
View Recipe: Berry-Banana Overnight Oats
Nutrition source: USDA Food Composition Database
News Flash: Hot Flashes and Sugar Control Are Linked
As a rite of passage, menopause impacts every woman as she enters the later years of life. While menopause offers a bridge to an improved sense of self and peace of mind, this life transition holds the reputation as one of misery. In other words, the beauty of this relatively short season is sometimes overshadowed by the negative. Yes, menopausal symptoms, such as hot flashes, raise dread in those approaching the 50-year mark and complaints from those already there. However, lifestyle changes, particularly diet adjustments, decrease these symptoms. In particular and to the point, sugar control begets hot flash control.
Ongoing Body Changes in Women
In looking at the link between blood sugar levels and hot flash occurrences, the perspective is important. For women, the body changes continually from childhood growth through puberty, possibly pregnancy, and nursing, through to aging and into menopause. Adapting to these bodily changes can become wearisome if you don’t take care of yourself. Keeping a positive perspective as to the miracle of the female body and adjusting as necessary brings you to menopause in a healthy state of mind. This outlook combats the negative impact of many of the menopausal symptoms you may experience. It may help to keep in mind that the one constant in life is change.
Simply put, menopause is the cessation of a woman’s menstrual cycle and the closure of her reproductive years. This natural, biological process happens when the ovaries stop releasing eggs. An end to fertility, menopause does not signal an end to sexuality, vitality or health.
When and How It Happens
Typically, this change of life occurs after age 40 with the average age of around 51 years in the United States. However, hysterectomies, chemotherapy treatments, and other factors may lead to early or premature menopause. The definitive call that menopause has been reached is when a woman goes 12 months in a row without a menstrual period. During perimenopause or the several years before menopause, the ovaries’ estrogen production levels gradually decrease. The quick drop in estrogen one to two years before menopause often brings on symptoms. The years following menopause, known as postmenopause, reveal a reduction in these issues.
A host of menopausal symptoms accompanies this change. These culprits receive a good deal of bad press. While not all women experience all of the symptoms, they may include:
— Hot flashes.
— Cycle irregularity.
— Mood swings.
— Joint and muscle aches.
— Racing heart.
— Libido changes.
Hot flashes are the most commonly experienced symptom of menopause. In fact, perimenopause finds 75 percent of women experiencing this vasomotor symptom with a 50-percent occurrence in postmenopausal women. However, the severity and length of hot flashes and other symptoms varies. In other words, just as menstrual cycles and pregnancies reveal each woman’s individuality, so does menopause.
The Trouble With Hot Flashes
The sudden rush of heat over the upper body common in menopause is referred to as a hot flash. This symptom may also be called a hot flush when accompanied by a red, flushed face. Sweating results in more extreme variations of hot flashes. When overheating and sweating occur at night, doctors use the term night sweats.
Causes and Reduction
The exact cause of hot flashes continues to elude medical professionals, but the role of estrogen fluctuations is clear. Experts believe that estrogen changes impact the hypothalamus as it works to regulate body temperature. Also, this vasomotor symptom occurs when blood vessels lying near the skin’s surface dilate. Your body’s estrogen fluctuations also affect these blood vessels. Reducing, rather than eliminating, these occurrences are the best solution. In other words, no magic cure for hot flashes exists. While the intensity of hot flashes tends to decrease over time, some women experience them for life.
Discomfort of Flash and Flush Cycles
The flash and flush cycles are only part of the trouble. Discomfort and embarrassment, depending on where a hot flash chooses to erupt, accompany this symptom as well. Hot flashes at night that disrupt sleep exacerbate your energy levels and cause fatigue. Shakiness, confusion, and weakness may result from this fatigue.
The Impact of Diet on Menopausal Symptoms
The goal of control regarding menopausal symptoms, including hot flashes, remains stabilizing estrogen and other hormone levels. Stabilized levels of hormones, rather than wildly fluctuating hormone levels, bring fewer symptoms and less intensity of symptoms.
Making Simple Lifestyle Changes
Simple lifestyle changes offer help in making your estrogen remain on an even keel, such as:
— Reducing stress.
— Opting out of tight-fitting clothing options.
— Keeping cool.
— Eliminating exposure to cigarette smoke.
— Limiting alcohol consumption.
— Practicing deep breathing.
— Exercising daily.
However, easy and effective dietary changes remain a key combatant of menopausal symptoms. In fact, according to the American Journal of Clinical Nutrition, women who followed a Mediterranean diet experienced a 20-percent decrease in hot flashes and night sweats.
Diet and Menopause
So, what role does diet play in menopause? A healthy diet stabilizes hormones. This includes mediating estrogen fluctuations. Once estrogen levels even out, temperature regulation becomes more effective, while your body reduces flushing and excessive perspiration. Even better, dietary changes can alleviate other symptoms as well. Theories float about as to why the Mediterranean diet offers relief. First, abundant fiber in this meal plan links to insulin and cortisol regulation. Second, the low glycemic index of these choices leads to more controlled blood sugar levels. These stabilizing effects decrease vasomotor symptom occurrence and intensity.
The Kinship Between Glucose and Hot Flashes
While the high fiber, low glycemic index of foods in a Mediterranean diet reduce the instances of vasomotor symptoms, the opposite holds true as well. A significant increase of hot flashes occurs in women with diets high in saturated fats and sugar. Yes, glucose spiking high or dropping low triggers menopausal symptoms. In fact, diets high in fat and sugar led to a 20-percent increase in hot flashes and night sweats based on a study of over 6,000 menopausal women. Another study revealed 33 percent higher glucose levels in women reporting hot flashes one to five days per week. Also, this relationship between glucose levels and vasomotor symptoms increases the risk of cardiovascular problems.
The glycemic index indicates the degree to which regarding causes a blood sugar spike. Foods low on this scale tend to impact blood sugar less drastically, In other words, they stabilize blood sugar readings. This control over blood sugar is linked to fewer vasomotor symptoms. Furthermore, blood sugar spikes tend to be followed by quick drops. Hot flashes may result at this time as well. However, a diabetic hot flash differs from a menopausal one. With any vasomotor symptoms, diabetics are wise to check blood sugar levels. Mistaking a hot flash for a blood sugar low is dangerous and potentially deadly.
Dietary Changes to Decrease Vasomotor Symptoms
Several components of a Mediterranean diet lend clues to healthy eating in terms of reducing menopausal symptoms. Garlic, peppers, olive oil, fish, salad greens and whole grain pasta of this diet hints at ways to lower the incidence of vasomotor symptoms. Incorporating these ideas into your diet brings relief. While an overall healthy lifestyle adds to the benefits, a dietary change is a great place to begin. Considering the components of a Mediterranean diet, the following modifications offer your ways to decrease hot flashes and night sweats. The alterations prove to be easy to manage. Even better, you might find your overall health and quality of life improves with a Mediterranean diet.
— Choices containing high fiber such as legumes, fruits, vegetables, whole grains, nuts, and seeds. Strawberries and melon have a great impact on menopausal symptoms.
— Foods that contain healthy fats like nuts, olive oil, fish, and avocados.
— Whole grain options while limiting portion sizes of carbohydrates.
— Lean protein sources for blood sugar stability.
Decrease or avoid:
— Red meat while opting for leaner cuts of meat.
— Processed foods with their added calories and sugar.
— Hot foods, such as soup or oatmeal, which raise body temperature.
— Spicy foods that heat the body up on their own.
— Coffee, particularly with sugar and cream added.
— Alcohol consumption; if you must, keep to a glass or less per day.
— Saturated fat to less than 20 percent of the total daily diet.
— Simple sugars to less than 10 grams per meal or snack.
Additional Smart Tips
Adding vitamins to the diet also relieves symptoms. Two supplements proving particularly helpful include:
— Vitamin B Complex.
— Vitamin E.
A few other dietary tips assist in stabilizing blood sugar include:
— Eating regularly timed meals and snacks to avoid blood sugar spikes and drops. Six to eight small meals per day are recommended.
— Try cinnamon. Some experts recommend Ceylon cinnamon as a natural blood glucose stabilizer. Adding this spice to daily cooking routines could lower blood glucose levels by three to five percent.
Hot flashes seem to need sugar intake to fuel them. Controlling glucose consumption in terms of simple sugars and working to stabilize blood sugar levels reaps benefits. Through various avenues, the link between sugar and hot flashes grants valuable insight into reducing the incidences of menopausal symptoms and their intensity, particularly of the vasomotor nature.
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Ask the experts
What is a hot flash and what do you know about soy isoflavones as a remedy?
A “hot flash” is a sensation of warmth that usually involves the trunk and head, but usually does not involve the lower limbs.
Soy is one of many types of isoflavones. Isoflavones are plant-derived estrogens. A key point is that they are estrogens, they are not alternatives to estrogen. Therefore, a woman who wants to avoid estrogen is obviously not supposed to be taking soy, because soy is a form of estrogen, even though it is from a plant. They have only recently come under study in properly designed research. Although there was great initial enthusiasm in the medical community that soy would help menopause symptoms, the recent trials have failed to show effectiveness compared to a placebo sugar pill. However, the placebo sugar pills decreased hot flashes by up to 40%!! This means that many women will truly feel better taking soy products, but they may be getting no more benefit than a sugar pill. When women hear this, they may feel they want to take it anyway. Unfortunately, the FDA does not control these preparations, therefore the purity and ingredients vary from bottle to bottle, even with the same manufacturer. In addition, because of the lack of FDA control, manufacturers have no requirements to prove safety or effectives or side effects, etc. This means that because of the lack of required research information, we know much, much more about side effects of prescription estrogen than about soy. Little is known about soy side effects, and even with the little research we have results are conflicting. Some studies show that soy can cause multiplication of breast cells, implying that it may increase breast cancer risk. Controversy reigns. Due to massive public interest, research is beginning. Stay tuned-there is hopefully much more that we will learn shortly.
Thank you for your question.
Medical Author: Carolyn Janet Crandall, M.D.
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6 Foods to Avoid During Menopause
Are you in or about to enter menopause? Although the average woman experiences menopause between ages 45 and 55, many women begin to have symptoms in their late 30’s that can last into their 60’s.
Thorne’s Menopause Test is an easy at-home saliva test that can help you understand the hormones related to menopause.
And what you eat plays a big role in how you feel through this natural period of change.
Even though you don’t feel like yourself, consider your current diet and supplement routine with regard to how you can support your changing hormones, maintain comfortable body temperatures, manage mood, and stabilize energy levels to be the best “you” you can be.
We’ve made a list of foods you might want to avoid, along with better alternatives for each.
1. Cool down on the hot chocolate
Hot temperature drinks, in general, can make you more uncomfortable if you are already experiencing hot flashes. Although the sweetened chocolate can help with sweet cravings, hot chocolate mixes can be loaded with sugar and, when mixed with water, provide you with none of the nutrients you need.
Instead, opt for nutrient-rich, cold, whey chocolate milk. Milk, whether its cow’s, almond, or other, naturally contains or is fortified with the calcium and vitamin D that menopausal women need to support bone density, which is a primary health concern in this life stage.
Thorne’s Whey Protein Isolate – Chocolate is made with real cocoa, an ingredient rich in the flavanols that can be supportive for women going through menopause.*
Research has found an association between regular cocoa intake and improved vascular endothelial function in postmenopausal women, providing support for arterial elasticity and healthy blood pressure levels.*1
Try one scoop of Thorne’s Whey Protein Isolate – Chocolate in eight ounces of cold milk to satisfy your chocolate craving and provide you not just with protein, but also vitamins and minerals important to your bones: calcium, vitamin D, and potassium.*
If your diet doesn’t contain much calcium or vitamin D, then consider supplementing with Thorne’s Basic Bone Nutrients to support bone health.*
2. Quit caffeine
Even if your energy level is dragging, it’s best to not turn to coffee for an afternoon caffeine jolt. During menopause, you may already be experiencing sleep problems – which caffeine won’t help.
Researchers at the Mayo Clinic found caffeine intake is associated with worsened vasomotor symptoms of menopause, including night sweats and hot flashes.2
The jury is still out on whether or not moderate coffee intake is beneficial for other reasons, but we do know everyone has a different tolerance for caffeine. Instead of caffeine, consider another option to help maintain steady energy levels.
Research has demonstrated that nicotinamide riboside, an active ingredient in Thorne’s ResveraCel®, is a direct precursor to NAD+, which supports mitochondrial biogenesis and energy production, and helps regulate metabolism and cellular aging.*
Adequate amounts of NAD+ improves mitochondrial energetics in the heart and boosts production of energy-creating ATP, which provides support for fatigued individuals.*
3. Ditch the doughnuts
Lowered levels of both estrogen and progesterone occur during menopause and can be a reason for increased sugar cravings. Fight the urge to grab calorie-dense, processed, and high-carbohydrate foods like doughnuts, cakes, and cookies.
Consuming these or other sugary foods starts a domino effect of hormone changes and energy swings and could lead to weight gain or a greater risk of cardiovascular disease.
Rather than a calorie-dense pastry, look for a nutrient-dense and tasty alternative. Foods packed with protein or fiber make you feel full and improve glucose control and the effect of insulin.
Try snacking on a bowl of oatmeal with added peanut butter for protein, berries that are low-carb and contain phytonutrients and antioxidants, and cinnamon to help stabilize your blood sugar response.
Looking for an even more convenient option? Thorne’s MediBolic® is a pea protein and rice protein formula that has added soluble fiber, a complete multi-vitamin/mineral complex, and additional unique botanicals and nutrients for individuals interested in weight management or to address metabolic syndrome.* It’s a protein powder with a vanilla-cinnamon flavor so you can mix and drink on-the-go.
4. Skip spicy foods
Spicy foods do provide a lot of heat that can boost your metabolic rate. In fact, research suggests that spices can increase energy expenditure upward of 130 kcals a day,3 a useful consideration in weight management.
But, like drinking hot-temperature beverages, eating spicy foods can also cause hot flashes, night sweats, or other temperature-control issues you can experience during menopause.
Green tea is popular for its antioxidant properties and its thermogenic (fat burning) effect, and Thorne’s Green Tea Phytosome supplement contains extracts that can increase natural energy expenditure and fat oxidation.*
Green Tea Phytosome is a decaf supplement, and the extract is backed by research showing an increase in metabolic rate, enhanced fat metabolism, and more weight loss compared to individuals who took a placebo on the same diet.*4 Or try Thorne’s MediBolic and cover several bases, since it also contains greet tea phytosome.
5. Avoid Alcohol
Insomnia is a major complaint of women going through menopause. It’s likely caused by decreased levels of estrogen, gradual age-related decreases in melatonin production, and increased incidence of night sweats. The biggest complaint includes difficulty falling or staying asleep, with frequent nocturnal and early morning awakenings.
Alcohol is known to decrease melatonin production, which is responsible for regulating your sleep-wake cycles.
Research shows that 2-3 alcoholic drinks consumed an hour before bed can decrease melatonin levels as much as 19 percent in females.5 Alcohol consumption is also associated with increased hot flashes.
Melatonin supplementation can benefit individuals with sleep difficulties associated with low melatonin levels.* Research indicates melatonin exerts its sleep-promoting efficacy by decreasing the amount of time needed to fall asleep, promoting the ability to stay asleep, and enhancing the depth of sleep.*
Try Thorne’s Melaton-3 to support restful sleep.* If you’re not sure whether your melatonin levels are normal throughout a 24-hour cycle, then try Thorne’s Sleep Test.
6. Forgo fatty cuts of meat
Depending on the rest of your diet and your current cardiovascular risk status, you might want to swap steaks or pork belly with a nice piece of fatty fish like salmon or albacore tuna.
Fish are packed with omega-3 fatty acids like DHA and EPA that help to decrease cardiovascular disease risk, which increases in women when estrogen levels plummet.
One study found that women who regularly consume portions of fatty fish experience a 3.3-year delayed onset of natural menopause, which is in turn associated with decreased risk for cardiovascular disease and stroke.
The same study also reported delayed menopause in women with higher intake of vitamin B6, zinc, and legumes.6
If you don’t eat fish or don’t get enough omega-3 fatty acids in your diet, then consider getting these essential fatty acids from a supplement, like Thorne’s Omega Plus, , which contains DHA and EPA from fish and also GLA from borage oil – all of which support healthy skin, bones, joints, heart, blood vessels, and respiratory systems.*
1. Okamoto T, Kobayashi R, Natsume M, Nakazato K. Habitual cocoa intake reduces arterial stiffness in postmenopausal women regardless of intake frequency: a randomized parallel-group study. Clin Interv Aging 2016;11:1645-1652.
3. Deng Y. Capsaicinoids enhance metabolic rate in normal healthy individuals using a novel metabolic tracker breezing device – an open label placebo controlled acute study. Obes Open Access 2017;3(2). doi:10.16966/2380-5528.129
4. Di Pierro F, Menghi A, Barreca A, et al. GreenSelect® phytosome as an adjunct to a low-calorie diet for treatment of obesity: a clinical trial. Altern Med Rev 2009;14(2):154-160.
6. Dunneram Y, Greenwood D, Burley V, Cade J. Dietary intake and age at natural menopause: results from the UK Women’s Cohort Study. J Epidemiol Community Health 2018;72(8):733-740.
Have you ever experienced cheeks flaring, temperature rising–only to shake it off saying, “I can’t be having hot flashes since I’m not at that age?” Newsflash: hot flashes are not just menopausal symptoms; they can happen at any age.
We go through the three different life cycles of women, with distinct causes for hot flashes. These are the most common cases and reasons I encounter in my work as a nutritionist.
1. Puberty– the surge of hormones. At this point in your life, you can experience hot flashes, irregularity in flow and cramping galore.
Alternative Solution: Diet, diet, diet. I am not referring to cutting calories; if anything you should increase calories to support growth development, especially if you are an active teen. The diet I am referring to is the diet giving you hormonal shifts and causing menopause-like symptoms.
Our standard American diet (SAD) is the common culprit here. The meat industry advocates injection of steroid hormones in animals so they can grow at an abnormally fast rate. Also, in order to produce milk and other dairy products, a mother cow is impregnated with artificial insemination. She gives birth and like with human moms, milking is a hormonal cue. Think about the high amount of hormones a 1,000 lbs. mother cow is carrying when she gives birth. Ingesting these hormone-rich foods may lead to hormonal symptoms such as hot flashes at the age of 15!
To reduce your hormonal symptoms, switch to a plant-based diet and see how you feel! You may be surprised the great benefits you will experience.
2. Child-bearing– fluctuation of hormones. At this stage in life, women experience multiple symptoms, especially hot flashes. From milk production to placenta formation, hormones are at play. For hot flashes, the common solution is to wear loose clothing, use light linens when sleeping and have ice packets ready to go.
Alternative Solution: Exercise, diet and meditation. Lifestyle behaviors in this phase of a woman’s life are crucial and need to be emphasized to nourish mom and baby. In past studies, exercise alone has not shown to have drastic effects. However, exercise and nutrition combined have shown great result. The goal for exercise while pregnant should not be to lose weight. It should be for balance of the mind, body and soul. Find something you enjoy and keep up a healthy diet. Giving into cravings is definitely okay! Always listen to your body!
3. Peri and post menopause– Drastic drop in estrogen level. Doctors believe the drop in estrogen levels causes imbalance in peri and post-menopausal women who are prone to hot flashes.
Alternative Solution: Increase organic soy consumption. Isoflavones from soy are phytoestrogens with estrogen like activity in the body which may help reduce the symptom of hot flashes. This varies from woman to woman as the therapy for menopause is different for each individual. With the decrease levels of estrogen, you also want to increase plant-based calcium rich foods. The decline of estrogen increases the rate of bone resorption reducing bone mass density making women post menopause prone to osteoporosis. Prevention is very important for a happy, healthy future in this stage of life.
Other factors to consider if experiencing hot flashes: stress, anxiety and low blood sugar levels.
The above solutions are not for everyone and should be consulted on and individual basis. Please be sure to listen to your bodies!
Any questions related to these issues? Please ask in the comments below!
Also by Katherine: What You Should Eat to Combat Hypothyroidism
What I Eat in a Day: Food Confessions of a Vegan Nutritionist
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