A change in diet is not easy, but avoiding certain foods during menopause can help reduce uncomfortable symptoms such as hot flashes, insomnia, night sweats, anxiety, vaginal dryness, and mood changes among others.
The best part about avoiding these foods is that you will quickly feel the results. All or some of your menopausal symptoms might not disappear completely, but they will become milder.
Besides helping with menopausal symptoms, avoiding these foods can also help you improve your overall health.What foods can make menopause worse
Sugary, spicy, and processed foods can actually make your menopause symptoms worse. Sugary foods increase your blood sugar, which in turn increases the intensity of hot flashes. Keep in mind that most processed foods are high in sugar and salt. Spicy food can also lead to intense hot flashes and discomfort.
Alcohol and caffeine are also a problem. For example, alcohol can trigger hot flashes and night sweats, not to mention sleeplessness. And caffeine can exacerbate anxiety and insomnia.
Avoiding these foods can help you start feeling well again, not just by relieving your menopause symptoms but improving your overall health.
Foods to avoid completely during menopause
Processed foods are not good for your overall health. But you’d be surprised to find that foods you thought were good for you are not, such as grocery store bread, and most cereals.
Most of these products are made with highly processed grains and can include many additives, preservatives, and colorings. Instead, try fresh bread from your local bakery, and pure grain cereals like oatmeal.
Other processed foods to avoid include hot dogs, chicken nuggets, potato chips, and margarine. Look at the labels of any processed food products. A good benchmark is consuming food products containing only one to four ingredients.
Foods to limit during menopause
Caffeine
A study by the Mayo Clinic published in Menopause the Journal of the Menopause Society, found that caffeine will increase your symptoms of hot flashes and night sweats. So coffee, some teas, dark chocolate, sodas, and energy drinks should be curbed.
Instead, consider fresh juice, and teas that do not contain caffeine or decaf for your morning coffee. And if you take it sweet, avoid sugar and use only small amounts of healthy sweeteners such as Stevia and coconut nectar.
Sugar
An increase in sugar intake also increases a woman’s blood sugar level, elevating body temperature, stress response, and heart rate. This contributes to hot flashes and night sweats.
Try to limit sodas, candy, and desserts.
Instead, go for fresh juices and natural sodas that contain zero sugar or high fructose corn syrup. For sweets, try fruits such as berries, bananas, or watermelon.
Alcohol
Curbing your alcohol intake, be it liquor, wine or beer will help ease some menopause symptoms such as night sweats. However, the National Institute of Health published a study pointing out that since the hormonal changes in menopause are associated with an increased risk of some diseases of the bones and heart, alcohol might influence the onset or progress of these diseases.
Drinking alcohol before bed is especially troublesome; it can worsen nocturnal hot flashes and night sweats. Unfortunately, we cannot suggest a substitute for alcohol. Just enjoy in moderation.
Spicy food
Go light on spicy foods. They can increase core temperature and exacerbate night sweats and hot flashes. Whether we’re talking Mexican or Thai cuisine, the spice in the food can make you feel worse, especially at night.
I love spicy food as much as the next person, but I just had to tone it down. If you do consume spicy foods, do so sparingly and intermittently if possible.
Antihistamines and diuretics
These substances tend to dry mucous membranes. Dry membranes contribute to vaginal dryness and irritation.
Try to avoid them, but I know sometimes we need to take an antihistamine or diuretic to relieve other symptoms, just be aware of their side effects on menopausal women.