Menopause is an inevitable period for women that is often accompanied by a series of unpleasant symptoms such as hot flashes, mood swings, dryness or prolonged fatigue. The main cause is a sudden drop in estrogen hormone in the body. And to naturally deal with this deficiency, adding estrogen-rich foods to your diet is the golden key.
Here are the foods recommended by Dr. Rizwana Sayed, a nutritionist at Apollo Clinic Pune (India), to help maintain hormone levels in the body of women during menopause, helping to reduce menopausal symptoms in a gentle and safe way:
Nuts
Sesame seeds, flaxseeds, sunflower seeds not only contain phytoestrogen but are also rich in omega-3 fatty acids - an essential compound that helps improve cardiovascular and brain health. You can crush these nuts to mix in the vermicelli or daily dishes, making it easier for your mother to absorb.
Fruit
Fruits such as peach and berry contain abundant plant estrogen and fiber to help improve digestion. However, you should eat in moderation because the natural sugar content in fruit is quite high.
Seeds
Walnuts and pears are a great companion for brain health and overall health. They help maintain cognitive behavior and provide phytoestrogen necessary for the mother's body during menopause.
Green leafy vegetables
Kale, cabbage, cauliflower and broccoli are a group of cruciferous vegetables that contain many antioxidants and phytoestrogens. They not only improve estrogen production but also help purify the body, effectively reducing inflammation.
Beans
Chickpeas, lentils and peanuts are rich in phytoestrogen and high in protein. This is an important source of nutrients that help the mother's body supplement natural hormones and maintain energy.
Soybeans
Soybeans are the richest source of phytoestrogen, especially isoflavone a compound that has been shown to prevent breast cancer and improve menopausal symptoms. Tofu is the dish that contains the most isoflavones in the soy sauce family, and should be included in your mother's menu.
Supporting these foods not only helps menopausal women maintain physical health but also raises their spirit, making the age change much easier, Dr. Sayed emphasized.
Instead of relying on drugs or synthetic hormone therapies, adopting a diet rich in natural foods is the optimal, safe and effective way for long-term health.
