Menopause Diet: Foods that can help relieve your symptoms

Certain foods may help relieve some symptoms of menopause, such as hot flashes, poor sleep and low bone density. Add these foods to your diet:

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Eases Menopause Symptoms: Apple cider vinegar is used as a home remedy to ease menopause symptoms like hot flashes, night sweats, urinary tract infections, frequent headaches and painful or stiff joints. Take a glass of lukewarm water, add 1 to 2 tablespoons of apple cider vinegar and a little honey to it. Mix well and drink it twice daily.

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Dairy Products: Declining estrogen levels during menopause can increase your risk of fractures. Dairy products, such as milk, yogurt and cheese, contain calcium, phosphorus, potassium, magnesium and vitamins D and K — that are essential for bone health.

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Healthy Fats: Consumption of healthy fats, such as omega-3 fatty acids, may help decrease the frequency of hot flashes and the severity of night sweats. Foods rich in omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and seeds like flax seeds, chia seeds and hemp seeds.

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The simplest formula to eat healthy is to make your plate colourful. Eating a variety of colorful fruits and veggies will give all of the vitamins, minerals and nutrients that your body needs. When it comes to red colour, there are a lot of fruits and vegetables to choose from and each can add something different to the table. Most red fruits and vegetables are rich sources of powerful antioxidants and anthocyanins, which help get rid of free radicals and harmful toxins that can lead to macular degeneration, and even some cancers. In addition, eating red foods can also help reduce high blood pressure and the levels of low density lipoprotein or “bad cholesterol”, and thus prevent occurrence of stroke and other cardiovascular diseases. Red coloured foods are also good for your digestive health. People who have arthritis, the inflammation of the joints, may benefit from eating red foods as they can help reduce joint pain.

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Whole Grains: Studies have linked a diet high in whole grains to a reduced risk of heart disease, cancer and premature death. You can have whole-grain foods like brown rice, whole-wheat bread, barley, quinoa, Khorasan wheat and rye.

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Quality Protein: The decline in estrogen levels may lead to decrease in muscle mass and bone strength. So, women going through menopause should eat more protein. Peanut butter, baked salmon or chicken, beans, eggs, lentils, and yogurt are some great protein sources.