×

Foods To Avoid During Menopause

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Eat Breakfast

On an average, menopause hits you in your 4th or 5th decade; that’s when the ovaries stop discharging eggs, and the menstrual cycle comes to a standstill. When you go without a menstrual period for 6 to 12 months, that is what is classified as menopause. A majority of women wrestle with the dreadful symptoms as this happens. This change is attributed to a drop in the manufacturing of the hormone estrogen. As the ovaries cease to produce estrogen, symptoms commence. Most women are terrified of the term menopause and its ramifications. Common manifestations include – intense sweating, hot flushes, mood swings, anxiety, exhaustion and insomnia. Long term implications include – cardiac disorders, osteoporosis, depression and dementia - massively damaging women’s health.

As you move in to menopause, it is very crucial that you watch your diet carefully and make the necessary lifestyle modifications that’ll ensure a smooth transition. Eating less-than-healthy foods can aggravate your menopause symptoms significantly. Knowing what foods to stay away from can make this changeover more manageable and less painful.

Clinical trials and studies have shown that women who ate a diet packed with nutrient dense foods and fresh fruits and vegetables were less prone to the awful menopausal symptoms, compared to women whose diet comprised of greasy foods and sweets. Reducing your intake of certain specific foods can help ease a lot of distress that has been associated with menopause, and menopause symptoms. Steering clear of these foods can also help you stay healthy in the years to come.

3 Foods that aggravate the symptoms of menopause

Processed Foods
Biscuits, cakes, donuts, cookies, wafers and crisps all taste simply wonderful, but they’re loaded with excessive sodium, sugar, and trans fats. They cause water retention, bloating, make you put on unsightly kilos, trigger mood swings and set off fluctuations in your blood sugar as well as blood pressure levels. Fatty foods and high sodium foods significantly increase your risk for cardiac diseases – and since you are already at a risk for heart-related ailments post-menopause, given that the protective hormones have dwindled, you definitely need to avoid them. These foods greatly exacerbate all the menopausal symptoms. Sugary foods prompt a sudden rise in the blood sugar profile, followed by a sharp downwards spiral – this causes mood swings and exhaustion. Watch the amount of fat you consume and drastically cut back on sugar. Make sure your menu is a lesson in women’s health - chockfull of complex carbs and beans; they steady your blood sugar level and keep you feeling fuller for longer. When hunger pangs strike, try healthy alternatives, like – a whole wheat sandwiches, dhokla, idli chutney, hummus, puffed rice, etc. the list is endless! They are the perfect nibbles and do not pump you full of the symptom-triggering villains!

Excessive Caffeine
Studies show that coffee most definitely worsens your menopause symptoms; especially the hot flashes, mood swings and fatigue. Menopausal women who consume caffeinated drinks are more susceptible to the agonizing symptoms, compared to women who don’t. So, in case you are used to jump-starting your day with a mug of coffee, you should consider making a switch. Swap your morning coffee for ginger tea, basil tea or white tea. In order to battle the mid-afternoon slump, try a yogurt smoothie or a fresh fruit instead of depending on caffeine for a kick!

Spicy Foods
Radish Foods listed high up on the heat scale set off profuse sweating and hot flashes, subjecting you to unimaginable suffering. Steer clear of these altogether. If you’re wondering what your meals would taste like without spices and are worried about having to eat bland - stop panicking! To jazz up a bland dish, sprinkle oodles of other spices – select from turmeric, cumin, coriander, cinnamon, basil, and cardamom. These provide loads of flavour without as much heat and also proffer health benefits to deal with peri-menopausal and menopausal symptoms. Spices hold a whole horde of health benefits for our body. Include Tata Sampann spices in your food as they contain natural oils. These natural oils are responsible for each spice’s benefits, color and flavour – and will help your #SpiceUpYourHealth.

Remember, the chief dietary recommendation to allay your menopausal symptoms and to assure yourself a smooth transition is to eat a lot of plant foods. Step up your consumption of phyto-estrogens – these are plant compounds that have the ability to bind to the estrogen receptors and can possibly restore some of the effect of the hormone estrogen that is now not being manufactured. Along with a healthy dietary pattern, make sure you get plenty of exercise and manage your stress well. All these will assist in the pursuit of an all-round healthy lifestyle and help make the mid-life changeover smooth.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

Related Products

selling
Tata Sampann

Chilli Powder

View details
selling
Tata Sampann

Coriander Powder

View details
selling
Tata Sampann

Dal Tadka Masala

View details
selling
Tata Sampann

Garam Masala

View details

Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

Eat Breakfast

• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



Related Products

selling
TATA Nutrikorner

Tata Salt

View details
selling
TATA Nutrikorner

Tata Salt Lite

View details
selling
TATA

Rock Salt

View details

loading