Group vegetables and fruits to reduce menopause symptoms, hot flashes, and feel cooler and more chill.
As women enter menopause, or perimenopause, they may experience a variety of discomforts. Including hot flashes, night sweats, sleep problems, mood swings, weight gain, and vaginal dryness. The medical treatment for menopause symptoms (which occur when levels of the hormones estrogen, progesterone, and testosterone drop during middle age) is hormone therapy (HT), which involves taking medications containing female hormones to replace the hormones that the body no longer makes. In addition, lifestyle changes, such as diet, exercise, wearing layers of clothing, quitting smoking, and using vaginal moisturizers and lubricants, have also been proven effective in managing menopause-related symptoms.
Which fruits and vegetables are the most beneficial?
There have been a number of studies examining the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา beneficial effects of a Mediterranean diet (a diet rich in fruits, vegetables, whole grains, nuts, and healthy fats) on these symptoms, particularly hot flashes and weight gain. An Iranian study published in the February 19. 2020, issue of the North American Menopause Society (NAMS) journal, Menopause, examined subsets of fruits and vegetables to find out which ones provided the most benefit. The study enrolled 393 postmenopausal women between the ages of 40 and 76. Potential participants were excluded if they were overweight, smoked, had a medical history of cancer, diabetes, stroke, multiple sclerosis, dementia, hyperthyroidism or hypothyroidism, or had been treated with hormone therapy in the past six months.
The more fruits and vegetables you eat, the better you feel.
Overall, participants who reported higher intakes of mixed fruits and vegetables, mixed vegetables, or mixed fruits “had higher energy and physical activity levels compared to those who reported lower intakes.” A previous study published in the journal Maturitas in June 2018 looked at people who ate a vegetarian diet. “Which excludes animal products, and found that they “reported fewer vascular-related menopausal symptoms and physical changes than those who ate all diets.”
“These results are consistent with other studies. The mechanism of action is not yet clear. But we suspect it is related to the antioxidant effects of the vitamins C, beta-carotene and lycopene found in fruits and vegetables,” says Neil Barnard, MD, author of Your Body in Balance.
Another reason to eat spinach and kale
Researchers also studied specific subgroups of vegetables and fruits. Including cruciferous vegetables, leafy greens, dark yellow vegetables, berries, and citrus fruits.
In the study, researchers found that in the vegetable group. Higher consumption of green leafy and cruciferous vegetables led to significantly reduced overall menopausal symptoms, and particularly physical symptoms.
Green leafy vegetables: kale, spinach, cabbage, bok choy, watercress, romaine, Swiss chard, arugula, endive, and pak choi.
Cruciferous vegetables: cauliflower, broccoli, garden cress, Brussels sprouts
Does eating meat and dairy make hot flashes worse?
“This study is also consistent with long-term observations from several years ago in Japan. When the diet contained much fewer animal products and more rice and vegetables, and women rarely complained of menopausal symptoms,” said Dr. Barnard, who is also chairman of the Physicians Committee for Responsible Medicine. “As the diet became more Westernized, with more meat and dairy products, menopausal symptoms were reported much more frequently.”
Fruits may help you find a smile
A higher overall fruit consumption was found to have a modest effect on mental health. With respondents who consumed higher amounts reporting somewhat fewer mood swings. Citrus fruits (oranges, lemons, limes, grapefruit, tangerines, yuzu) have also been reported to help reduce overall menopausal symptoms.