Want The Ultimate Menopause Diet? Here Are The Best and Worst Foods
Learn what Asian Medicine knows about the ultimate menopause diet. Learn the best foods for menopause and the worst foods for menopause in this quick video.
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If you'd rather read the transcript of the video Want The Ultimate Menopause Diet? Here are the Best and Worst Foods" Here's the video transcript:
Want to know how to eat all the best and avoid all the worst foods during menopause - so that you can reduce hot flashes, night sweats, & mood swings? Well, that’s exactly what we’re going to cover in this video - so stick around!
HI IM Dana LaVoie, Acupuncturist, Herbalist, & founder of menopause basics - and believe me - all the experts agree.. what you eat makes a big difference in your menopausal symptoms. Some foods reduce your menopausal symptoms, and some foods make those hot flashes worse.
Let’s start with the good stuff - these are some of the best foods to eat during menopause
Tryptophan-rich foods can help control sleep, appetite and mood - it’s a relax and feel good protein.. tryptophan-rich foods include turkey, cottage cheese, oats, and legumes.
PhytoEstrogens - You can use phytoestrogens safely in the form of yams, flax seeds, pumpkins seeds, sesame seeds, sunflower and seeds, and certain types of soy - these are organic, non-GMO, fermented soy like miso natto, and tempeh.
Get healthy fats + minerals + vitamin E in legumes, nuts, and seeds - to counter they drying effects of low estrogen - go for almonds, pumpkin seeds, sunflower seeds, sesame seeds, and black beans. And - get your omega 3s from oily fish like salmon Mackerel, sardines, and cod Omega-3 fats may help manage hormonal mood swings and they help reduce bad cholesterol to lower the risk of heart disease.
Iodine is very important for thyroid, breast, and ovarian health.. healthy sources include cod, dried prunes, canned tuna, cranberries, green beans, seaweed, and navy beans. Try mixing equal parts salt and kelp seaweed in your salt shaker!
Get enough protein - 4 oz 3 times day - of eggs, raw dairy, grass fed meat, or wild caught fish. With eggs go for local, pasture raised - they’re a great source of vitamin D, Also consider an occasional serving of cow or chicken liver they’re packed with trace minerals and B vitamins as well as vitamin C and iron. make sure it’s the grass-fed, zero-hormone, natural variety.
don't cut out carbs completely Grains like quinoa, millet, brown rice, buckwheat, and amaranth are the best options for grains as they're all gluten-free, high in fiber, and easy to digest. Try them as a snack when your mood takes a dip. They’re also full of B vitamins for increased energy
calcium is key raw dairy is great - but you can also get calcium from dark leafy greens, broccoli, almonds, sardines, salmon, sesame seeds and chia seeds. The calcium won’t do you much good without Vitamin D, however, check out my video on Vitamin D for details - you likely need to supplement as well as include this in your diet.
And here’s the list of things to avoid - think of these as glowing green - like kryptonite for your hormones…
Artificial and processed foods like MSG and artificial color and preservatives, refined sugar (im including that twice - go for stevia, sweet fruit drops, honey, or coconut sugar instead) refined flour, excess alcohol, and very hot spicy foods.
most important general guidelines - drink enough water and try to make 50% of your total diet fruit and vegetables and you’ll be off to a great start.
To ask me questions and get a steady stream of recipes and women’s health tip.. join my free, private Facebook group menopause basics - ill see you there
If you want to know exactly what to eat during menopause.. check out my online course Menopause Basics, what to eat.
This is Dana Lavoie, and thanks for watching!