Menopause and perimenopause are associated with a host of symptoms including hot flashes, anxiety and irritability, disrupted sleep and increased joint pain. One way to combat these struggles is with a healthy diet. Reuben Chen, M.D., chief medical advisor of Sunrider International, shares four essential healthy foods for older clients to add to their diets.
1. Fruits and Leafy Vegetables
Colorful fruits are effective in reducing inflammation in the body. Blueberries are one of the most powerful flavonoids that help ease inflammatory responses, especially during menopause, according to Dr. Chen. Blueberries are also fiber-rich, and loaded with vitamin C, vitamin K, manganese and potassium.
2. Magnesium-rich Foods
Mood issues, including anxiety and irritability, are common during menopause, and magnesium can help to regulate moods. Chen recommends avocados, dark chocolate, nuts and seeds to keep calm.
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3. Beans and Lentils
Bones are at a higher risk of fractures and joint pain during menopause due to a decline in estrogen levels, according to Chen. All beans and lentils are excellent sources of calcium and packed with fiber and protein. Certain beans, like soybeans, tofu and tempeh are high in phytoestrogens, which may help reduce menopausal symptoms including hot flashes.
4. Healthy Fats
Healthy fats may benefit women going through menopause as well, according to Chen. Foods highest in omega-3 fatty acids include fatty fish such as mackerel, salmon and sardines and seeds like flax seeds, chia seeds and hemp seeds. These foods help the body absorb certain nutrients, reduce inflammation and improve metabolic function.
