V. Dietary suggestions to ease & prevent menopausal symptoms

Having good nutrition and maintaining a healthy weight can help ease and prevent certain symptoms and conditions during menopause. Here is a list of what to have, limit and avoid. 

i. Cut back on foods that are high in fat and especially saturated fats and trans fats as they can raise cholesterol levels which can increase risks for cardiovascular disease (CVD). CVD can increase risks of heart attack and stroke.

ii.  Limit sugar and salt intake. Processed sugar increases calories and weight without nutritional benefits and excess salt can increase blood pressure.

iii. Avoid spicy foods, alcohol (especially red wine) and caffeine if you are suffering from menopausal symptoms like hot flashes. Plant foods with isoflavones and phytoestrogens are substances that can help reduce uncomfortable hot flashes and can be found in soy, yams, seeds, grains and berries.

iv. Calcium & Vitamin D are a must, incorporate them into your regular diet to help maintain strong bones and curb the progression of osteoporosis.

 v. Iron & Fiber rich foods should be part of your regular diet (lean proteins, green leafy vegetables, nuts and grains are good sources). Iron helps to transport oxygen throughout the body and supports red blood cell function. Fiber is also an important nutrient that aids in digestion while helping to keep bowels regular. It can also reduce cholesterol levels. The best sources of fiber are the roughage in fruits and vegetables.

 Verbena does not provide medical advice, diagnosis, or treatment and is not a medical provider. If you think you may have a medical emergency, call your doctor or 911 immediately.