The best is yet to come

Simple, clear, and positive. That’s how I like my life. 

Even though I could journal for hours about some things, others, especially those I don’t understand or can’t do anything about, I prefer to just let them take their course. I believe things will be good and keep moving, and that has been my approach to the next phase of my life: Menopause. To be honest, I don’t know much about it on purpose. Some years ago, I started reading on the topic but found it a little depressing. I didn’t see anything positive, so I decided to ignore it and continue with my life. But you can’t ignore things forever. I decided to use this blog as an “excuse” to read more about menopause and write about it with a different perspective. I want to be proactive and believe that I have some control (even if it’s just a little) over my ever-changing hormones. I want to see menopause in a positive light. At this moment as I start a new phase in my life, I choose to believe good things because my body has been kind to me and deserves to be appreciated and loved through every season. I want to see this change as another step forward in the beautiful journey that is my life. I want to speak loving words to my body and give myself what I need as changes happen.   

I believe beauty starts from the inside, which means that what I eat matters. I decided to look for foods that are good to eat during menopause.  I know there are many issues, symptoms and risks linked with menopause that I can’t change just by what I eat, but good nutrition can help prevent or ease some of them, and it is something I have control over, but more important than this, it is healthy, and I will feel the positive impact in my life.  

If you are of an age in which menopause may be coming soon, check these foods out and give them a try to see if they help with any symptoms. If you are not, these foods are good for you no matter your age. And whether you choose to eat them or not, the important thing is to be intentional when eating. Your body deserves to be fed right. Don’t let food stress you, let it fuel you and bring out the best in you.

-Calcium: Everything I read stressed the importance of calcium and iron. It seems women don’t get enough calcium. I can relate because I don’t remember the last glass of milk I had, I rarely eat yogurt and I try to not eat too much cheese. Calcium is not only found in dairy products but also in salmon, broccoli, and legumes. As women go through menopause there is a decline in estrogen which increases the risk for osteoporosis, so calcium becomes a crucial part of our diets.  

-Vitamin D: Your body uses vitamin D to absorb calcium and strengthen bones.   Several studies have concluded that vitamin D may help reduce hot flashes, night sweats, and poor concentration. Also, deficiency of vitamin D has been linked to less energy and low moods. Vitamin D is found in fatty fish like tuna and salmon, soy milk, cheese, eggs, and cereals.

-Fiber: Whole grains are good for you. They have vitamin B which is important for the nervous system. It can help reduce stress, mood swings, and fatigue. Research also shows that consuming whole grains instead of refined grains can lower your risk of cardiovascular disease. Whole grains can be found in breads, brown rice, cereals, pasta, rice, fresh fruits, and vegetables.

-Plant-based foods that have isoflavones work in the body like a form of estrogen. They may help reduce some of the symptoms of menopause such as hot flashes and night sweats. Isoflavones can be found in tofu and soy milk. 

-Omega-3: It has been found that omega-3s can decrease the frequency of hot flashes and the intensity of night sweats. Sources of Omega-3 are salmon, tuna and vegetarian sources like flax seeds and chia seeds.

-Water: We all know water is good for everything and maybe we can all drink a little more. For women going through menopause, water can help reduce vaginal dryness, improve skin’s appearance, and make you feel better all over.

Some food can make menopause worse. Try to avoid the following:

-Limit saturated fat: In general, it is better to avoid eating a lot of whole milk, ice cream, cheese, and fatty meats. They can cause cholesterol to build up in your arteries and increase your risk of heart disease and stroke.

-Moderate sodium and sugar: Too much sodium is linked to high blood pressure. Also,  reduce refined carbohydrates such as rice, pasta and potatoes as they are all linked to spikes in blood sugar and may affect hot flashes.

-Some women say that avoiding spicy foods, caffeine, and alcohol helps reduce hot flashes.

In general, eat as close to the natural state of the food as possible. The less packaging and processing the better.  

The foods recommended for menopause are the same suggested for a healthy lifestyle at any age, which makes me think that the sooner we start healthy habits, the better we can prepare our bodies for whatever comes. And that applies to everything related to our lifestyles. I don’t know about you, but I feel that as women many times we put the needs of others before our own. But now I tell my children: It’s my time, I am selfish now. And wanting to take care of myself, to do what is good for me, to rest and say no when I don’t want to do things… that is not selfishness, it is wisdom and the sooner I do it the better. While reading about menopause I found a book by Dr. Mandal, it is called: Dear Menopause I Do Not Fear You. The title says it all! That is the attitude I am choosing to take.  

 Manuelita