1. Flaxseeds
· Benefits: Rich in lignans and omega-3 fatty acids, flaxseeds can help balance hormones and reduce hot flashes.
· How to Use: Add to smoothies, sprinkle on cereals, or mix into yogurt.
2. Soy Products
· Benefits: Contain phytoestrogens, which can mimic oestrogen in the body and alleviate hot flashes and night sweats.
· How to Use: Include tofu, tempeh, soy milk, and edamame in your diet.
3. Leafy Greens
· Benefits: High in calcium and magnesium, which are important for bone health and can help manage mood swings.
· How to Use: Incorporate spinach, kale, and tender-stem broccoli into salads, smoothies, and stir-fries.
4. Chia Seeds
· Benefits: Rich in omega-3 fatty acids, fibre, and protein, chia seeds can help reduce inflammation, stabilize blood sugar levels, and support overall health.
· How to Use: Add to smoothies, oatmeal, or make chia pudding.
5. Nuts and Seeds
· Benefits: Provide healthy fats, protein, and fibre, which can help stabilize blood sugar levels and improve overall health.
· How to Use: Snack on almonds, walnuts, pumpkin seeds, and sunflower seeds or add them to salads and yogurt.
These delicious foods can help manage menopause symptoms while contributing to a balanced diet and a daily fibre intake of around 30g.
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