Menopause can bring unpleasant symptoms like hot flashes, mood swings, and trouble sleeping. But adjusting your diet and eating the right foods can help minimize these issues.
Mary Claire Haver, founder of the Galveston Diet, recommends loading up on six menopause-busting superfoods:
The key is incorporating nutritious foods that help regulate hormones and reduce inflammation. Haver’s diet plan centers around whole, unprocessed fare like fruits, veggies, lean proteins and healthy fats.
The Galveston Diet isn’t overly restrictive. It allows you to still enjoy treats in moderation. The focus is optimal nutrition to provide the vitamins, minerals and antioxidants that support women through perimenopause and beyond.
“During menopause our hormones are drastically changing; in addition, one’s metabolism significantly slows down at this stage of life,” said Dr. Haver. “Strategically altering our diet for our benefit is absolutely crucial to maintaining our ‘best selves.'”
Dr. Haver encourages women to add the below foods to their diet to feel their best. Haver shares her top six menopause-friendly picks:
Leafy Greens – These are packed with vitamins, minerals and fiber yet low in calories. Regularly eating leafy greens has been shown to reduce risks of obesity, heart disease, high blood pressure and mental decline. Their calcium and vitamin D also promote bone health, which combats osteoporosis.
Salmon – High in anti-inflammatory omega-3s, salmon provides lots of protein to prevent the muscle loss associated with menopause. The healthy fats also support heart and brain health.
Citrus Fruits – Oranges, lemons and limes are phenomenal for menopause, especially for relieving hot flashes and night sweats. They boost hydration and provide antioxidant vitamins.
Greek Yogurt – With protein, calcium and vitamin D, Greek yogurt fights bloating. The probiotics aid digestion. It makes a nutritious and satisfying snack.
Nuts – Despite some calories, nuts are relatively low-carb and packed with healthy fats that reduce inflammation and hunger between meals. Studies show regular nut consumption helps promote menopause weight loss.
Avocados – The healthy monounsaturated fats, fiber and nutrients in avocados lower cholesterol, triglycerides and cataract risks. Their antioxidants also increase absorption of antioxidants from other foods to relieve menopausal issues.
Check out the Galveston Diet, and sign up for recipes and meal plans at www.galvestondiet.com. Haver also offers community support, advice and inspiration on the Galveston Diet’s Facebook and Instagram pages, @thegalvestondiet.