Menopause symptoms for some women can be difficult and include, putting on weight especially around our mid section, hot flushes, night sweats, poor sleep quality, lack of energy, brain fog and more.
To reduce the more bothersome symptoms you can adjust your diet to include good quality whole foods that feed your gut and body to keep it operating optimally.
Just as adding healthy foods into your diet can help it follows that eliminating unhealthy foods can go some way towards reducing your symptoms.
These are my top 3 foods for making menopause symptoms worse.
Step away from that sugar ladened chocolate brownie..
Thanks to lower levels of estrogen and progesterone during menopause we can experience increased sugar cravings.
Read more about hormone imbalance in this post: What Is Hormone Imbalance And Do I Have It ?
Resist the urge to grab calorie rich processed and high carbohydrate foods like cakes, sweets and cookies. When we eat these sugary foods we set up a chain reaction of imbalanced hormones which can lead to weight gain and mood swings.
The increase in sugar also stimulates our hunger hormone making us crave more of what is bad for us.
Instead of these high calorie foods look for nutrient dense foods. Foods high in fiber or protein will make you feel fuller for longer and will help with controlling blood sugar levels.
For a list of yummy and healthy breakfasts see Healthy Breakfast Alternatives To Cereal
That habit of having a drink at the end of a bad day…
I am sorry to say it is not doing you any good especially if you are in perimenopause or menopause.
Women going through menopause often suffer from poor sleep which can be caused by the lower levels of estrogen, lower melatonin production and possibly night sweats.
Unfortunately alcohol is also known to reduce melatonin production.
Melatonin is the hormone responsible for regulating your sleep cycles.
I am not suggesting that you give up alcohol altogether. Just be aware that it may contribute to disrupting your sleep. A glass of wine on the weekend or with friends once in a while will not cause too much damage.
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That very yummy layer of fat on your pork chop..
Cut it off.
And no more chicken skin for you.
Saturated fats that are often found in processed food, dairy products and meats should be avoided. Try to choose the unsaturated fats found in olive oil, avocados, Brazil nuts, cashews, almonds, seeds and oily fish.
Eat only small amounts of high-quality saturated fats such as butter and cheese.
The one fat to definitely avoid at all costs is trans fats. It has no nutritional value and has not been approved as safe to eat.
Other foods to consider eliminating
Foods that are hot and spicy can trigger hot flushes and night sweats so it may be best to avoid them. If you like a bit of spice try sticky to the warm spices with less heat such as cumin, corriander and cinammon.
These convenience foods are often high in sodium and staturated fats. If it is. Consider making extra for dinner and freezing it in portion lots for a quick grab-and-go lunch. Save a few up and add some fresh veggies for an on-the-fly dinner option for the whole family.
This one personally hurts. Unfortunately hot flushes are more likely to occur if you have caffeine.
If you enjoy a warm drink there are many gorgeous teas available to choose from.
The healthy foods that you can include in you diet to improve menopause symptoms are healthy at anytime of you life. For more on the sort of foods to include see this post: 9 Guilt-Free Foods For Improved Menopause Symptoms
It is same for the foods mentioned here. Although the foods mentioned here in particlar can make menopause symptoms worse, for optimal health they should also be consumed in moderation at any other time of your life.