Healthy Eating Habits & Exercise For Menopausal Women

Choosing the right diet can help menopausal symptoms.

I am smiling as I write this because one of the first pieces of advice that I received when I started complaining about menopause was that giving up coffee and alcohol would help me with my hot flashes. Okay well that was definitely not going to happen, coffee is a favorite morning routine of mine and for goodness sake I live in the wine country. But I have learned that altering my diet in other forms can help with my energy level, sleepless nights, weight gain, and those pesky hot flashes.

From the Cleveland Clinic/”Menopause diet, what to eat to help manage symptoms”

Having a well balanced diet is important at any age, but during menopause it may require extra care and patience.

Foods to eat

Calcium rich. In addition to hot flashes your bones are going through changes. Look for calcium rich foods like non-fat milk, yogurt, low fat cheese, soy, leafy vegetables.

Speaking of vegetables. Spinach, turnips and collard greens are all great sources of calcium. (I have added smoothies with spinach and flax seed in the morning to start my day with one serving. Mixed with fruit you cannot even taste the spinach) Also good, brussel sprouts, cauliflower, kale.

Lean protein. Grilled chicken, tuna, turkey, tofu, lentils.

Fiber rich foods. Whole grain breads, fresh fruit, vegetables, cereals.

Foods to avoid during menopause and hot flashes. Spicy food, caffeine, alcohol. Weight gain processed foods and sugars, white bread, rice potatoes. (From Web MD)

I have chosen not to take supplements but this post by the Cleveland Clinic also includes supplement suggestions.

Exercise. To help with sleep, weight gain and just about everything else-get out and exercise. I am not a gym person but I do walk every day at least once a day, weight training 3-4 days a week, I stretch and I practice my balance every day. I had a couple of falls in my fifties and was told by a friend that practicing balance helps with falls and agility and he was spot on! No more falls and my body is much more limber and flexible and I can do this while on the phone or standing at my computer.

The message is get up and move!

Product announcement! Oh my finally a deodorant that actually blocks menopausal stink. Trust me! I have tried every product out there and until I found this product none of them worked. Lume Solid Stick Deodorant

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