Hot Flashes: Foods That Can Help Relieve the Symptoms of Menopause
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Hot Flashes: Foods That Can Help Relieve the Symptoms of Menopause

What foods to eat to help with hot flashes? Ways as to how to relieve symptom of menopause.

Menopause: What Is It?

Menopause can come about naturally or be induced artificially due to radiation or surgery or by premature illness or stress-induced. During the first 5 years of menopause there is a rapid decline in estrogen levels, replacing or augmenting estrogen with phytoestrogens can lessen  your symptoms such as hot flashes.

Many women experienced mild to extreme discomfort from hot flashes, producing headaches, profuse sweating, fast heat rate, insomnia, anxiety, occasional dizziness, numb or tingling sensations, nausea, urinary incontinence and urinary tract infections increase. Lower bowel gas, constipation or diarrhea is among complaints as well as joint pain. The biggest health threat is osteoporosis and increased risk for heart disease.

A busy lifestyle and lack of rest may intensify symptoms, reducing stress is vital for controlling hot flashes and other symptom related health issues.. Changing your lifestyle with healthy diet, exercise and plenty of rest can play an important role in helping you manage symptoms of menopause.

You should avoid foods high fat sugar, caffeine, chocolate, red meat (arachidonic acid), use cold pressed oil as a salad dressings add flaxseed for texture and fiber and drink 3 to 4 cups of herbal tea each day.

The mineral boron is a beneficial element of fruits and vegetables. Boron seems to increase the body's ability to hold onto estrogen. It also helps keep our bones strong by decreasing the amount of calcium you excrete each day.

Top sources of vegetables and fruits that contain boron and phytoestrogens:

Vegetables:

Asparagus, beets, bell peppers, broccoli stems, cabbage, cauliflower, carrots, cucumbers, lettuce, onions, sweet potatoes, turnips, soybeans and wheat

Fruits

Strawberries, apples, pears, plums, prunes, grapefruit, oranges, red raspberries and tomatoes.

Eating Legumes-Beans

Beans are full of fiber and contain phytoestrogens. They're good sources of many vitamins and minerals, including calcium, folic acid and vitamin B-6. And they are a low-fat source of protein.

Eating the Rights Fats

Use olive oil and canola oil. Eat more fish and less animal fat by choosing leaner meats, tofu and lower-fat dairy products. Limit foods that contain hydrogenated and partially hydrogenated oils. Look for margarine that lists liquid canola oil or olive as the first ingredient.

Beverages to Avoid

Caffeine, diuretic, promotes dehydration by forcing your kidneys to get rid of more water than they should. Caffeine, alcohol, and carbonated beverages can lower the amount of calcium your body takes in from food, and others increase the amount of calcium your body loses through the kidneys. These beverages have no benefits for bone health.

Most citrus fruits, in general, contain more than a hundred phytochemicals. Carrots give you at least three important phytochemicals: phenolic acids, terpenes and carotenoids (including beta carotene). There are powerful antioxidants to be found in grapes.

Eating Foods Rich in Calcium

Calcium is essential to a woman's health as she ages. Most women should get at least 1,000 to 1,500 mg of calcium from food. One cup of yogurt would add 345 mgs of calcium to your daily total. Use low-fat, skim or soy milk in your hot and cold cereals. Decaf coffee and hot chocolate Add fruits and vegetables to your low-fat yogurt and cottage cheese.

The Benefits of Flaxseed

Flaxseed is the seed of the flax plant. It contains high levels of omega-3 fatty acids and lignans, which are fibrous phytoestrogens. In the digestive tract, bacteria change lignans into hormone-like compounds that mimic estrogen in the body. Add a minimum of 30 grams of ground flaxseed to your recipes each day. Be sure to drink plenty of water when using flaxseed to help relieve bloating and gas.

Be Advised

Consult with your health care provider when making lifestyle changes to your diet

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Comments (10)

Excellent work.

Very informative Francine and necessary for all women.

Helpful and healthful on a vital subject. Thank you.

Thanks roberta, hope you have a Happy New Year.

Natural solutions are always best. As an animal lover I refuse to take Premarin when I reach this stage of my life.

Thanks, Brenda After surgery at age 25, my doctor prescribe premarin, after some research, I never took them, I am now 61 years old and have never experienced hot flashes or any other symptoms of menopause.

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