5 Food Strategies To Support Sleep During Menopause

food strategies

Menopause brings with it an array of unpleasant symptoms. From mood changes to sleep problems to hot flashes and more, women who are enduring menopause seek relief from symptoms in many ways. Estrogen pills and other nutritional supplements are often employed as aids to ease menopausal discomfort. Another way to lighten some of these menopausal symptoms is by adding certain foods to your diet. 

1. Chocolate

It seems like chocolate, in moderation, is good for a great many things. A study from 2021 revealed that among 19 postmenopausal women, eating a concentrated amount of milk chocolate during morning or nighttime (100 grams daily) did not lead to weight gain. Rather, when eaten in the morning, it helped the body to burn fat and reduce blood glucose levels. 

Another study from 2020 posits that eating any type of chocolate more than once weekly can reduce the risk of cardiovascular events by eight percent. Further, dark chocolate contains heart-healthy flavanols that help lower blood pressure and heart disease. Eating these moderate amounts of chocolate will satisfy sweet cravings and other mood changes during menopause. The magnesium found in it raises serotonin levels, which is a mood stabilizer.

2. Soy

People sometimes ask, ‘does menopause cause weight gain?’ The answer is that it certainly can have an effect on weight. Hormonal changes and other changes to the way your body stores fat are partially responsible for this. A benefit of adopting a diet aimed to lessen menopausal symptoms is the potential for weight loss. 

Soy products like soy milk, soybeans, miso, tofu and tempeh have been proven, through studies, to decrease hot flashes by almost 80 percent. Indeed, these soy-rich, low-fat additions to your diet can replace other foods that might not have a positive effect on menopause, but actually might be leading to weight gain.

3. Herbs

Eating spicy foods can actually warm the body up so much that it can induce hot flashes. Rather than ingesting so much spice and heat, you can turn to other, more mellow, spices to keep from a diet that’s too bland. Herbs like rosemary, sage, thyme and parsley will add lovely flavors to your meals, without the spicy elements that can trigger hot flashes. 

4. Fruits & Vegetables

Fruits and vegetables have a high water content, which means they fill you up without a whole bunch of empty calories. The Mayo Clinic encourages menopausal women (and all people) to make their diet 50 percent fruits and vegetables. Eating mangos, for instance, can reduce wrinkles, which is a symptom of menopause. Eating prunes can improve risk factors for cardiovascular disease, too.

5. Water

Drinking the requisite amount of water daily can help with a host of symptoms, including vaginal dryness, bloating and poor skin tone. It’s important to stay hydrated because dehydration leads to everything from muscle cramps to confusion. Keeping hydrated will help lower other symptoms, too, like fatigue and dizziness.  

When perusing Equelle reviews and frequently asked questions about Equelle products, one important detail emerges: women en masse turn to OTC aids to help mitigate the unpleasant effects of menopause. Visit a health and wellness shop today to learn more about what’s available for OTC medications and supplements so that you can have a more pleasant tomorrow.

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