What is Menopause?
Stages of Menopause
Perimenopause- periods become irregular and presence of menopause-like symptoms
Menopause- 12 consecutive months without menses
Post-menopause- generally 24-36 months after last period. Increased risk for osteoporosis and heart disease
Sign & Symptoms
Complications
Best Diet to Reduce Menopause Symptoms
•Calcium, magnesium, and vitamin D (yogurt, cheese, and milk).
•Omega-3 fatty acids (salmon, mackerel, and tuna and vegetarian sources like flax seeds and chia seeds)
•Plant estrogens (Broccoli, cauliflower, dark berries, chickpeas, and soybeans)
Food to Avoid
•Processed food
•Refined carbohydrates (white rice, pasta, potatoes)
•Alcohol
•Spicy food
Lifestyle Modifications
•Reduce intake of alcohol and caffeine.
•Exercise regularly.
•Yoga exercises to improve sleep quality.
•Wear cool clothing.
References
1.What is menopause? [Internet]. National Institute on Aging. U.S. Department of Health and Human Services; [cited 2022Jan5]. Available from: https://www.nia.nih.gov/health/what-menopause#:~:text=Menopause%20is%20a%20point%20in,between%20ages%2045%20and%2055.
2.Reed BG. The normal menstrual cycle and the control of ovulation [Internet]. Endotext [Internet]. U.S. National Library of Medicine; 2018 [cited 2022Jan5]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/
3.Menopause, Perimenopause and postmenopause: Baptist Health [Internet]. Baptist Health | BaptistHealth.com. [cited 2022Jan5]. Available from: https://www.baptisthealth.com/services/womens-care/conditions/menopause-perimenopause-and-postmenopause#:~:text=Perimenopause%20officially%20ends%20when%20you,the%20rest%20of%20your%20life.
4.12 JN| M, Nelson J, Nelson J. Certain foods can aggravate changes during menopause [Internet]. The Checkup. 2021 [cited 2022Jan5]. Available from: https://www.singlecare.com/blog/menopause-diet/