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Most women grieve at it as the end of youth and fertility. Others embrace it as a time of freedom and new opportunities. Either way, menopause is a common rite of passage for women, marking important physical and emotional changes which can require some adjustment. Technically speaking, menopause specifies the time when a woman discontinue menstruating, but typically the term to refers to the ongoing and gradual process of reproductive aging, which also includes both perimenopause and postmenopause. For a lot of women, the development of menopause begins silently somewhere around age 40, when decreasing level of estrogen and progesterone may cause menstruation to be less regular. Other physical changes is where the process also leads such as reduced likelihood pregnancy, onset of those proverbial “hot flashes”, and possible thinning bones which could lead to osteoporosis.

Menopause involves yo-yoing hormones as with adolescence and is different for every woman. Perimenopause is the period preceding menopause, it is often more dramatic than menopause itself. During this phase, the hormone levels fluctuate widely, causing a variety of symptoms. It is experienced by 75-80 percent of all women. These can start from a strong blush to plenty of sweating with intense heat and this usually starts at the head and the neck. More women find themselves feeling more irritable, teary, emotionally-detached or worried than usual without a particular cause.

A general sense of fatigue and poor motivation is what many women experience. Food cravings, increase in appetite and nausea is what some women experienced. This is common including difficulty in sleeping or waking in the middle of the night and not being able to go back to sleep. Depression is one cause of sleep problems. Don’t be discouraged when you feel these symptoms. Not only is it unlikely that you’ll suffer but there is also strong evidence that you can ease many of them by eating well.

There are dietary tips to take on menopause: You should eat a healthy diet that includes unprocessed, unrefined, foods like lean meats, soy products, beans and legumes, fresh fruits and vegetables, whole grains, low-fat dairy products and healthy fats. These foods, aside from giving the body essential nutrients, it also may help balance hormones and improve mood and brain chemistry. Isoflavones is found in soy, it acts like a weak form of estrogen in the body. It can help relieve menopausal symptoms. Take two servings daily. Beans contain fiber, protein, calcium, folic acid and phytoestrogens.

It helps control blood sugar. You should aim for 5 servings each week. It is a precursor for progesterone, a hormone involved in balancing estrogen. It also keeps the immune system in tip-top shape. This helps the body hold onto estrogen. It also keeps the bones strong.

Eating a variety of fruits and vegetables daily will help you achieve your boron needs. You should avoid spicy foods, caffeine, and alcohol to lessen the severity of your symptoms. Eating a variety of fresh fruits and vegetables contain beneficial plant estrogens. Menopausal women are at risk for developing osteoporosis due to a lack of estrogen. Calcium and vitamin D may help prevent this disease. It helps in insomnia and mood swings.

It also helps in bone health. Too much sugar will be a cause of blood sugar spike. It will stimulate the pancreas to release more of the hormone insulin. Avoid or limit your consumption of soft drinks, syrups, jam, table sugar, candy, desserts, sweetened yogurt and sugary breakfast cereals. Include ground flaxseed in your diet to help the hormonal balance during menopause. Ground flaxseed offers a high amount of essential fatty acids.

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