7. Minimize Consumption of Processed Foods and Refined Sugar
Good quality nutrition is most important. The menopause transition is the ideal time to take a look at your diet and make changes that will help ease menopause symptoms. These simple changes to your diet may make this critical transition in your life easier. As estrogen and progesterone diminish, your cells become more resistant to insulin, meaning the body has to work harder to manage blood sugar. High amounts of sugar and refined carbohydrates can lead to quick dips and rises in blood sugar. These sharp dips and rises can make you feel tired and irritable. Large amounts of processed carbs have been also been linked to compound the risk of depression in postmenopausal women further.
If you struggle trying to kick the sugar bucket, try satisfying those sweet tooth cravings with fruits such as grapes, berries, and bananas. Fruit is nature’s candy. Not only will you be reducing your processed sugar intake, but you will be benefiting from the benefits of all the nutrients and antioxidants fruit consumption provides. Processed and added sugars are generally converted into fat, which winds up as the infamous menopausal belly bump. If you just have to have that sweet fix, opt for extra dark chocolate. It’s rich in magnesium and resets your cortisol. It is also known to get rid of bad estrogens linked to breast cancer.
Bone health has also been shown to be affected by diets high in processed foods. Eating foods that have a lot of salt causes your body to lose calcium and can lead to bone loss. Try to limit the number of processed foods, canned foods, and salt added to the foods you eat each day. Eat whole foods and try to avoid processed ones. Fast food combos and packaged meals have high amounts of salt, sugar, and fat. All of these contribute not only to weight gain, but also sugar-induced mood swings.