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Top Healthy Foods To Help Rebalance Your Hormones Naturally After 50

Uncategorized / December 8, 2022

One thing women worry about during menopause is a healthy food that will help them balance their hormones. If this sounds like you, you must keep reading this article! The body experiences hormonal changes during menopause. This is because during menopause, the body no longer releases eggs and the ovaries stop functioning. When the body can no longer do this, there is a reduction in estrogen and progesterone levels. Menopause makes the body decrease the amount of hormones it produces. However, it is no cause for alarm because healthy food options allow you to rebalance your hormones naturally after 50.

 

Here are amazing food options to add to your diet.

 

1. Lean Protein: The best form of lean protein to help rebalance your hormones during menopause comes from turkey, chicken and fish. The amount of protein you take depends on what you weigh. Lean protein helps you feel fuller, so you won’t have to overeat. Your body needs macronutrients to retain muscle mass. The lean protein options will make you feel less hungry. They are low in saturated fat and calories. Remember, your body weight determines the lean protein you can consume in one meal.

 

2. Spinach: If you need a healthy leafy vegetable to help reduce your the physical symptoms of menopause, you will have to add spinach to your diet. Spinach is an excellent source of calcium and magnesium. The enzymes in our body need magnesium to enable good functionality. When the body lacks magnesium, it affects overall human health and also menopause. Adding spinach to your meal not only does it reduce your stress and anxiety levels but also helps you feel relaxed and sleep better.

 

3. Broccoli: For women who are looking to eat healthier after 50, it is best to have more cruciferous vegetables in your meal. Broccoli is a superfood for people in their 50s. Broccoli offers health benefits to the body. Did you know that broccoli helps to increase the body’s estrogen levels? It also protects the body from cancer, including breast cancer. By including broccoli in your diet, you activate your body’s natural antioxidant enzymes. It also naturally detoxifies the body. Next time you make a meal, be sure to add the right amount of broccoli to it.

 

4. Greek Yogurt: One of the symptoms (and discomfort) of menopause is that it causes night sweats and sleep disturbances. The presence of the amino acid glycine in Greek yoghurt helps you sleep better. It is also a great source of calcium, vitamin D, potassium, magnesium and phosphorus. It helps with bone health which is essential for women in their 50s. By adding yoghurt to your diet, it is easier for your bones to absorb the calcium it offers. The vitamins Greek yoghurt gives to the body also help the muscles, heart, nerves and other organs to function correctly. Greek yoghurt is a fortified food which provides the body with a natural source of vitamin D.

 

5. Oily Fish: The presence of Omega 3 fatty acids in your diet positively affects the body’s estrogen levels. Food like oily fish contains a great amount of omega-3 fatty acids. It is necessary for hormonal balance. It helps to reduce some symptoms of menopause, like hot flushes, insomnia and night sweats. Oily fish promotes and supports brain and joint health, and it’s excellent for the heart. While keeping you full, oily fish also helps replace and reduces sugar cravings.

 

6. Oats: Before you consider adding oats to your first plan for rebalancing hormones, it is best to know that instant oats aren’t such a healthy option. The fibre in oats excretes and minds old hormones in the body. When you don’t have an adequate amount of fibre in your food, the old hormones in the body become reabsorbed, and this can trigger hormonal symptoms in the body. Eating about five grams of oat a day will reduce several risks to your health. Oats also lower your cholesterol level, and because it makes you feel fuller, it is an excellent option for weight loss.

 

8. Flaxseed: Did you know that flaxseed significantly impacts your estrogen level? Flaxseed contains proteins and fibre, which is excellent for rebalancing hormones. One way to have a great start in the morning is by adding a large spoonful of flaxseed to your cereal or smoothie. It is a great source of phytoestrogens. Flaxseed takes about three months to balance hormones. It is advisable to consume about 10 grams of flaxseed daily to see more results.

 

9. Water: While this might not be considered as food, it is a great way to rebalance your hormones. Water consumption is vital for hormonal balance and maintaining health. Adding water to your diet keeps us hydrated. Dehydration is one of the triggers of hormonal symptoms. It also leads to low energy levels. When the energy level of the body is low, we become tired, and this affects menopause symptoms. Drinking water at different times of the day will help to reduce bloating, which happens with hormonal changes. It also helps with vaginal dryness.  To help boost your estrogen level, you are required to drink about eight to twelve glasses of water in a day. One of the symptoms of menopause is increased thirst, avoiding sugary drinks and taking water instead. If water does not excite you, infuse some fruits into your water or take water-rich foods.

10. Fruits and Vegetables: There are several foods that help to reduce menopausal symptoms and balance hormones. However, the fruits you add to your diet during menopause have different effects on the body. Apples and bananas have a cooling effect on the body after consumption, especially if you struggle with hot flushes. Berries, citrus, lemons and some other fruits help to make you feel better. They offer vitamins to the body and are a great source of antioxidants.

 

The above-listed foods are great for women in their 50s looking to rebalance their hormones, and with the right meal plan, eating while in menopause does not become boring and restrictive. Always ensure you have the right amount of healthy fats, protein, dairy, whole grains, fruits and vegetables every day.

There are certain foods to avoid that will reduce the symptoms of menopausal symptoms. These foods will also alter the estrogen levels in the body. As a woman in her 50s and above, be sure to avoid the following foods or eat if only recommended by your doctor:

 

– Processed carbs and added sugars

– Alcohol

– Caffeine

– Spicy food

– Food that contains high salt

– Baked food made with white flour

– Sugary drinks

– Cakes and Biscuits

 

Always remember that menopause is a natural phase of life. Ensure you take natural supplements as they will help to reduce your menopause symptoms. Cutting down on your diet will help you lose weight and feel better about your health generally.

Another way to rebalance your hormones is through exercises and ensuring a nutrient-dense diet. It is always advisable to talk to your doctor. This way you will be able to know what your menopausal symptoms need or the things to avoid.

Remember, the right menopausal diet will create a positive impact on your hormonal fluctuation.