The Best Foods for Menopause
Menopause. All women will go through it and it’s completely natural (in most cases). But that’s not something you have to fear.
Whether you live through natural menopause or experience surgical/premature menopause, learning how to take care of your body, prepare for what’s to come, and how to optimise your health for the menopause is essential. That’s why Kegel8’s created a list of the top foods you should be including in your diet during the menopause…
Maintaining bone health is a priority during the menopause. The decline in oestrogen levels can increase fracture risk. Those who eat more dairy have a significantly higher bone density than those who eat less. Dairy products may also help improve sleep. Foods high in the amino acid glycine – found in cheese and milk – promote deeper sleep for menopausal women.
Women with a high intake of vitamin D and calcium have a 17% reduced risk of early menopause!
Omega-3 fatty acids can help to reduce the frequency of hot flashes and night sweats.
The best foods containing omega-3 fatty acids include:
- Flax seeds
- Chia seeds
- Hemp seeds
Foods containing whole grains are high in nutrients, including fibre and vitamins. A high whole grain diet has also been linked to a reduced risk of heart disease, cancer and premature death.
Try adding these to your next shopping list:
- Brown rice
- Whole-wheat bread
Fruits and Vegetables
An all-rounder for good health – you should be eating lots of fruits and vegetables no matter your age. Menopausal women who eat more vegetables, fruit, fibre and soy can experience a 19% reduction in hot flashes compared to those who don’t. Plus, a healthier diet will lead to weight loss too!
Here are some of Kegel8’s top picks:
- Broccoli – One study from the Division of Preventive and Behavioral Medicine in the University of Massachusetts Medical Center reported that eating broccoli decreased levels of the type of oestrogen that is linked to breast cancer. It also increased the type of oestrogen that protected the body against breast cancer.
- Berries – A Florida State University study reported that freeze-dried strawberry powder lowered blood pressure in menopausal women.
- Grape seeds – According to the Department of Women’s Health and Obstetrics and Gynecology in Tokyo, grape seed extract supplements can reduce hot flashes, improve sleep and lower rates of depression in middle-aged women.
Phytoestrogens are compounds in foods that act as weak oestrogens in the body.
In multiple studies, phytoestrogens supplements have been found to lower the incidence of hot flashes and reduce other menopausal symptoms.
Foods that naturally contain phytoestrogens include:
- Flax seeds
- Green tea
- Black tea
What Foods Should I Avoid During Menopause?
Hot flashes, weight gain, and poor sleep can all be reduced if you avoid certain types of food. These solutions may not work for everybody, but it’s worth trying to see if you can find a solution.
- Added sugars and processed carbs – These foods can raise blood sugar rapidly. High blood sugar, metabolic syndrome, and insulin resistance have been linked to a higher incidence of hot flashes in menopausal women.
- Alcohol and caffeine – Several studies have reported that both caffeine and alcohol can trigger hot flashes in menopausal women. On top of that, they are also awful for disrupting your sleep and can wreak havoc on your bladder and pelvic floor.
- Spicy foods – Studies in both Spain, South America and India have associated hot flashes with spicy food intake and higher anxiety levels.
Which Foods Help to Improve Sex?
Food can play a huge role in helping to relight the fire in the bedroom. There are a range of nutrient packed foods that can amplify your libido and boost your health! Kegel8 have done all of the hard work and created a list of the top foods you should be buying in your weekly shop to get your mojo back…
The Importance of Kegels for Menopausal Women
If you perform Kegel exercises regularly, you can make your pelvic floor muscles stronger and your vagina 'tighter'. Unfortunately, 50% of women perform Kegel exercises incorrectly. Dr Pamela Levin, assistant professor of Clinical Obstetrics and Gynecology, says, "some people who think they're doing Kegels correctly are actually pushing, not squeezing."
How To Do Kegel Exercises Correctly
One way in which you can guarantee the effectiveness of your Kegels is to use a biofeedback tool. Kegel8 Vaginal Cones have a unique indicator tail that allows you to see, in real-time, whether you are exercising the muscles correctly or not. As you squeeze and lift, the tail of the cone waves downwards – it’s that easy! Plus, the set comes with three different weighted cones to give your pelvic floor a thorough workout and helps to build your endurance over time.
Over 30% of women cannot correctly recruit their pelvic floor muscles.
If you cannot produce an effective pelvic floor contraction, it’s not the end of the line, extra help is at hand! Electrical stimulation devices, such as the Kegel8 Ultra 20 Electronic Pelvic Toner harness the body’s natural electrical signals to stimulate the pelvic floor muscles and produce an effective contraction all with the push of a button! That means that all of the guesswork is removed, and you can guarantee your pelvic floor gets a great workout every single time.
Reviews for the Kegel8 Ultra 20 Electronic Pelvic Toner
Mrs L - Delighted
"I have used another product for some time and felt no improvement at all, the Kegel8 Ultra 20 Electronic Pelvic Toner felt more effective immediately, and the effects from using it were felt very quickly. This one actually works, and I am delighted.”
Mel - I Haven't Felt Like This in Years!
"I wish I knew about this product years ago....I was quite loose down there, and I was no longer enjoying sex...since using this 2x per day..programme 6/7 I have absolutely noticed a difference. My partner and I are really enjoying the benifts. I haven't felt like this in years..very happy..10/10!”
Menopause Diet: How What You Eat Affects Your Symptoms (2018). Healthline [online]. Available from https://www.healthline.com/nutrition/menopause-diet
Feresin, RG. et al (2017) Impact of daily strawberry consumption on blood pressure and arterial stiffness in pre- and stage 1-hypertensive postmenopausal women: a randomized controlled trial. Food Funct. 15;8(11):4139-4149. Available from https://www.ncbi.nlm.nih.gov/pubmed/29099521
Terauchi, M. et al (2014) Effects of grape seed proanthocyanidin extract on menopausal symptoms, body composition, and cardiovascular parameters in middle-aged women: a randomized, double-blind, placebo-controlled pilot study. Menopause. 21(9):990-6. Available from https://www.ncbi.nlm.nih.gov/pubmed/24518152
Archer, DF. et al (2011) Menopausal hot flushes and night sweats: where are we now?Climacteric. 14(5):515-28. Available from https://www.ncbi.nlm.nih.gov/pubmed/21848495
Faubion, SS. et al (2015) Caffeine and menopausal symptoms: what is the association? Menopause. 22(2):155-8. Available from https://www.ncbi.nlm.nih.gov/pubmed/25051286
Fowke, JH. et al (2000) Brassica vegetable consumption shifts estrogen metabolism in healthy postmenopausal women. Cancer Epidemiol Biomarkers Prev. 9(8):773-9. Available from https://www.ncbi.nlm.nih.gov/pubmed/10952093