Changes to Your Diet Can Alleviate Menopause Symptoms

Eat Calcium Rich Foods

Aim to consume 2 to 4 servings of organic daily or foods high in calcium daily.  Consider taking 1, 200 milligrams daily, but first speak with your doctor. Aim to consume 2 to 4 servings of organic daily or foods high in calcium daily.  Consider taking 1, 200 milligrams daily, but first speak with your doctor. 

Up the Iron

Consider eating 3-servings of iron rich foods daily; such as fish, poultry, eggs, nuts, and green leafy vegetables.  Consider taking 8-milligrams daily, but first speak with your doctor. 

Eat Fruits & Vegetables

Federal guidelines recommend 1 ½ to 2 cups of fruit daily and 2 to 3 cups of vegetables each day. 

Eat Fiber

Unless you are sensitive, include whole grains to your diet.  Also, eat whole fruits and vegetables and seeds like chia and flaxseeds.  These will also help with bowel function.   

Drink Water

A common recommendation is to drink 8-glasses of water per day.  Discuss this with your doctor.  Some medical conditions may dictate how much water you can drink. 

DECREASE YOUR DIETARY INTAKE OF THESE FOODS

Fats Eat more unsaturated fats and decrease intake of saturated fats

Salt & Sugar Salt can increase your risk of hypertension and sugar increases diabetes risk.

Cured & Smoked Foods These foods usual have nitrates and may contribute to cancer and migraines.