Limit Your Symptoms By Adjusting Your Diet

Many of us assume that a good diet is well, a good diet, no matter what our age. But recently, doctors have been recognizing that certain stages of life present unique and different nutritional challenges. This means that the "good diet" you were on at twenty-five may no longer be a "good diet" at fifty-five.

Women who have entered the menopause stage often struggle with hot flashes, night sweats, mood swings and fatigue, and are at a greater risk of heart disease, breast and endometrial cancer and osteoporosis. For years, these symptoms and risks were simply just a fact of life. You age, and this is what happens. Oh-bla-dee, oh-bla-dah.

Today, though, doctors know that what you eat, especially at mid-life, can play an integral role in your immediate and long term health.

To help you cope with symptoms today while laying down a foundation for feeling better tomorrow, there are certain foods to introduce to your daily routine, and others to eliminate.

Here's What You Should Eat:
1. Hormone Boosters
Cherries, bananas, apples, and citrus fruits can act much like a booster shot for waning hormones. The key lies in their high concentration of "phytoestrogens'- plant hormones that that can take some of the edge off symptoms like hot flashes, night sweats, and insomnia, which ca occur when hormone levels dwindle. Other hormone boosters include whole grains like wheat, barley, brown rice and oats and rye, plus spices like fennel, parsely, red clover, sage and cinnamon.

2. Vitamin E Boosters
Many experts report that foods high in vitamin E - like wheat germ, nuts, and soybean or safflower oil - are true energy boosters, battling of perimenopause. Add them to your diet and you may also experience a new sense of well being, and fewer mid-life symptoms, including intimate dryness and hot flashes.

3. Calcium/Vitamin D Boosters
It's no secret that foods rich in calcium and vitamin D can increase bone strength and improve your overall skeletal health. But now new evidence shows these same foods may also help calm hormonally harassed nerves and even reduce the risk of high blood pressure. Foods to eat everyday include low fat yogurt, skim milk, low fat swiss cheese (naturally low in sodium), or low fat cheddar cheese.

4. Hot Flash Eliminators
Fish high in omega 3 oils and vitamin E including mackerel, blue fish, tuna, salmon, butterfish, pompano, haddock - up to 12 ounces weekly. Nuts, including brazil and walnuts. Seeds, such as flax or sesame. Citrus pulp, and grapes, cayenne pepper, soy foods including tofu, soy milk, and soy flour.

Here's What You Shouldn't Eat:
1. Processed Meats & High Sodium Foods
This includes baking soda, baking powder, canned and cured foods, canned soups, frozen dinners, frozen fish, packaged sandwich meats like turkey or chicken.

2. Excess Caffeine
It may increase your risk of hot flashes and leech calcium from your bones.

3. Excess Sugar
Sugar can can stimulate cravings, increase appetite, and suppress the body's ability to utilize calcium and phosphorus needed to build and strengthen bone.

4. Alcohol
A little is good, but a lot can increase menopause symptoms so limit intake to one glass of wine a day or less - and much less if you are at risk for breast cancer.

Sandra (6) Paque
		About the author:
		I am an avid aerobiciser, thigh masterer, kegel clentcher and core ball balancer. I am just like you: a curious and (mostly) motivated woman who thinks she can (and will!) lose a few before my next family wedding or beach party. I am your sister, your mother, your aunt and your daughter. I will scour the fitness and diet landscape (so you don't have to) and keep you up to date on the latest and greatest bum and thigh disappearing potions. I hope you find my articles insightful and more than anything, motivating! NOW DROP AND GIVE ME TEN!!
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