What can you do to influence his symptoms?
As you approach menopause, your estrogen levels drop, which can lead to uncomfortable symptoms such as hot flashes, night sweats, increased sleep difficulty and muscle and joint pain. But there are steps you can take to help yourself feel more comfortable during this time. In fact, according to the National Institutes of Health, by addressing some lifestyle habits that affect your hormone balance, you may be able to mitigate the impact of these symptoms on your life. Here are three things you can do to relieve menopausal symptoms without using hormones or other medications.
Why nutrition is important in menopause
Nutrition and hormones are closely linked. Lack of essential nutrients can lead to hormone imbalance, leading to uncomfortable symptoms such as hot flashes and night sweats associated with menopause. Renewing your diet with vitamins and minerals helps support estrogen, progesterone, testosterone and other hormones in your body. Also make sure you get enough protein in your diet because protein is one of those vitamins. This will help fight osteoporosis because it helps maintain the strength of your bones. Finally another important nutrient for menopausal women is calcium because calcium works alongside vitamin D when it comes to hormone balance.
How does your diet affect hormones?
Hormones are basically chemical messengers that keep your body functioning smoothly, and communicate between organs, tissues and cells. When you have a hormonal imbalance - too much or too little of a single hormone - things can get worse. All types of symptoms can appear, but they usually gather around common topics: weight gain (or inability to lose weight), irritability (or depression), lack of sleep, headaches, and low energy. If any of these symptoms seem familiar (and may be so if you enter menopause), it may be due to a hormone imbalance - including estrogen and progesterone. But you don't have to live with these uncomfortable conditions for years;
Healthy foods with estrogen-like properties
Some foods have properties that stimulate estrogen production in the body. These estrogen-like foods should be eaten with caution by post-menopausal women with an increased risk of breast cancer. If you've already been diagnosed with breast cancer, avoid these foods altogether. Endol-3-carpinol is found in some cruciferous vegetables (such as cabbage, cauliflower and Brussels sprouts), fruits (such as strawberries and berries) and soy products (such as tofu and tombe). Halit is a type of spice commonly used in Indian cuisine. It has also been shown to stimulate estrogen production at low doses (and interferes with testosterone when taken in high doses). Studies in the laboratory have shown that common herbs such as St.
Foods that lower estrogen levels
Keep estrogen levels under control by adding foods rich in phytoestrogens, substances with a chemical composition similar to estrogen. These products include soy-based flaxseeds, as well as nuts such as almonds and pistachios. Note: Overeating can exacerbate symptoms, so eat one or two servings a day (about half a cup) as part of a balanced diet.
Other things that reduce estrogen levels
Exercise is a great way to maintain healthy hormone levels. In fact, studies have shown that exercise can have a significant impact on hormone levels such as eating better or getting enough sleep. This is because exercise increases the production of growth hormones and also reduces levels of cortisol, a stress hormone that can lead to weight gain and infections. Although most women suffer from hot flashes during menopause, not all are caused by fluctuating estrogen levels. Stress and certain types of medications (such as antidepressants) are also common factors for hot flashes. Keep in mind that these habits are minimized - both in yourself and in your friends - if you want to reduce symptoms.
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