What Diet Is Best For Menopause
During menopause, the digestive fire and metabolism of a woman slows down. It leads to several digestive disorders and eventually nutritional deficiencies.
One should follow a balanced diet for Menopause that is rich in fresh, natural, and wholesome foods. This will ensure intake of adequate amount of dietary nutrients.
However, just eating healthy foods is not enough! You may still face nutritional deficiencies if your metabolism is poor or if you have underlying digestive system problems.
Hence, it is important to include foods that support digestion and metabolism. One should also follow healthy dietary habits and a lifestyle that supports your digestive fire and heals your digestive system.
This will ensure that you are able to absorb the nutrients from the foods that you are taking in.
Why Else Do I Get Hot Flashes After I Eat
Women may think it’s their cuisine triggering the hot flashes, but actually, it could be what they’re drinking.
For beginners, caffeine is a common stimulant found in coffee, tea, and soft drinks that can narrow blood vessels and raise heart rate, causing hot flashes. It that has been scientifically linked to more bothersome hot flashes and night sweats in postmenopausal women.2
Likewise, hot beverages have also been found to trigger hot flashes in menopausal women because they can raise body temperature in an already hormonally destabilized body .
Lastly, alcoholic drinks cause blood vessels to expand and relax, and they also offset the body’s temperature control, triggering a hot flash. So, if you’re one of the many women who enjoy a glass of wine after dinner, you could be setting yourself up for an uncomfortable evening of night sweats.
Proteins For Menopause Diet
Proteins are the building blocks of our physical body. Adequate amount of proteins is required in your meals to avoid muscle loss and fatigue.
In fact, insufficient amount of proteins in your diet often leads to sluggish thyroid, poor fat metabolism, and nutritional deficiencies.
- Beans, Lentils, and whole grains such as quinoa
- Dairy such as milk, curd, and cheese
- Lean meat products
- Green leafy vegetables and cruciferous vegetables
- Sprouted grains and vegetables
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Navigating Menopause And Perimenopause With Diabetes
Menopause causes many hormonal changes in women, which can make managing blood glucose levels even more complicated
Maybe youve noticed your blood glucose levels fluctuate when your period is coming, or that you crave chocolate or other carb-heavy foods when its that time of the month. But what happens when your menstrual cycle seems to be going haywire, with a heavier, lighter, or more irregular flow, and youre approaching midlife?
You could be experiencing perimenopause, the time when a womans body decreases hormone production and when egg production slows down. Perimenopause is the bodys transition to menopause, when the reproductive process permanently ends. During this shift, diabetes and menopause can complicate one another.
What are perimenopause and menopause?
Menopause happens when a woman has missed a period for 12 months in a row perimenopause is the transition into menopause, but its not always a straight path. Some women can be in perimenopause for years, experiencing periods here and there, with changes in flow or frequency.
Perimenopause can last for eight to ten years before menopause. It typically occurs for women between the ages of 45 and 55, though some women begin experiencing perimenopause in their 30s.
The symptoms of perimenopause can include sore breasts, sex issues , peeing problems , disrupted sleep, moodiness, and hot flashes. Hot flashes can cause you, in an instant, to go from feeling serene and comfortable to scorching and sweaty.
Why Do I Have Hot Flashes After I Eat
In the morning, you have a big bowl of cereal. The afternoon may bring a craving for a donut. After a long day at work, all you want to do is sit down to Mexican dinner and maybe a glass of wine. However, all of these choices could be making your hot flashesmore frequent or more intense.
Find out why do you have hot flashes after eating and drinking as well as what can be done so that you can finally enjoy stable body temperature for life.
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How Menstruation Affects Your Blood Sugar
Your menstrual cycle and fluctuations in your hormone levels have an impact on your blood sugar. Hello, extra challenge!
The amounts of the hormones estrogen and progesterone change a few days before the start of your menstrual period, often increasing blood sugar levels as a result. Learning more about your cycle and the fluctuations in hormones can help you manage your blood sugars throughout your menstrual cycle. Try tracking your menstrual cycle in your app to see how blood sugars and/or medications change over the month.
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The 3 Hypothyroidism And Hot Flash Triggers And How To Fix Them
Heres what we do know
Some studies have demonstrated that hot flashes can be triggered by certain imbalances, and that correcting those imbalances can effectively prevent or reduce the risk of a hot flash occurring.
These hot flash triggers include:
Whats interesting is that these imbalances are also commonly found in hypothyroidism and caused by estrogen dominance.
How can that be?
If these hot flash triggers are caused by estrogen dominance , then why would estrogen improve hot flash symptoms?
How can something be both part of the problem and the solution at the same time?
This is exactly what continues to confuse so many.
The truth is that while large amounts of estrogen may alleviate the severity of hot flashes, its certainly NOT part of the solution.
Studies show that estrogen effectively lowers both body temperature and the environmental temperature at which your body begins to release heat.
Chronic hormone replacement therapy alters thermoregulatory and vasomotor function in postmenopausal women.
These results suggest that 1) chronic ERT likely acts centrally to decrease Tre , 2) ERT lowers the Tre at which heat-loss effector mechanisms are initiated, primarily by actions on active cutaneous vasodilation, and 3) addition of exogenous progestins in HRT effectively blocks these effects.
In other words, its not fixing the problem.
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Worst Foods For Menopause Diet
- Remove sugar in the form of white sugar, artificial sugar and all sugary processed foods.
- Reduce and remove caffeine. It leads to quick spike in your activity level, but eventually causes energy crashes. This makes you eat more sugary foods.
- Remove alcohol and smoking altogether. Both of these have similar stimulating effect as caffeine on the body, a quick energy boost and then crash. Also, alcohol and smoking cause and make hormone imbalance worse.
- Avoid excess table salt. It causes water retention in the body and thus may contribute to increasing weight.
- Remove fruit juices, sweetened beverages, carbonated beverages and flavored waters. All of these contain lots of sugar which cause weight gain.
- Avoid processed foods and quick meals. They push in empty calories and devoid you of essential nutrients from your meals.
- Vegetable oils that are highly refined and hydrogenated are number 1 source of inflammation in the body besides sugar. Avoid processed foods, fried foods, snacks and dietary consume of oils such as corn oil, safflower oil, canola oil, soybean oil and many other processed varieties.
- Reduce your intake of simple carbohydrates and fast foods.
- Avoid snacking in between meals.
Data Demonstrates Effect Of Severity And Duration Of Hot Flashes On Risk Of Developing Diabetes
- The North American Menopause Society
- Hot flashes, undoubtedly the most common symptom of menopause, are not just uncomfortable and inconvenient, but numerous studies demonstrate they may increase the risk of serious health problems, including heart disease. A new study suggests that hot flashes also may increase the risk of developing diabetes.
Hot flashes, undoubtedly the most common symptom of menopause, are not just uncomfortable and inconvenient, but numerous studies demonstrate they may increase the risk of serious health problems, including heart disease. A new study suggests that hot flashes also may increase the risk of developing diabetes. Results are being published online today in Menopause, the journal of The North American Menopause Society .
Diabetes is a serious health risk currently affecting 15% of women aged 55 years and older. Its incidence is expected to more than double by 2050. Compared with men with diabetes, women with diabetes have a higher risk of being hospitalized for or dying from diabetes and its complications, which makes the timely identification and management of diabetes through lifestyle intervention or medical management critical.
Can You Eat Your Way Out Of Hot Flashes
Physician, Entrepreneur, Co-Founder: Herbal Water Inc.
Menopause is something I rarely think about. My take is that there’s no reason to anticipate and fret over life events that haven’t yet happened. I’ll dream about my next vacation, even when it’s far off, because it’s a nice respite, but with menopause I’ll deal only when it comes.
But new research I just read makes me think that there might be some merit to planning for this life transition. The study, published in the American Journal of Clinical Nutrition, looked at the connection between hot flashes and what women eat, and offers further support to the notion that diet can relieve these very annoying symptoms.
What’s a hot flash? They say that — much like becoming a parent to a newborn — until you get one, you don’t understand what it’s really like. It’s described as a feeling of increased skin temperature and profuse sweating, sometimes accompanied by facial flushing and a rapid heart rate. It’s not dangerous, and it’s extremely common, but when it happens at night it interrupts good sleep, which is the cornerstone of health and well-being, in my opinion.
Veggies and Fruit Protective, Fat and Sugar a Risk
The Australian study included about 6,000 middle-aged women, who were followed for nine years. The women were asked about night sweats and hot flashes, and about their food habits.
As a woman, though, if you needed another reason to eat your plants and move away from high-fat and high-sugar foods, here it is.
Test Your Blood Glucose Regularly
Testing blood sugar levels more often than usual during the day, and occasionally during the night, will help you to see how your blood sugars respond to menopausal symptoms such as hot flushes and changes in mood .
Note down your blood sugar readings and symptoms and provide this information to your doctor as they may use it to adjust your diabetes treatment plan as needed. For example, if your blood glucose continues to rise, a higher dosage of your diabetes medication, or new medication may be needed.
Regular HbA1c testing may also be advised by your doctor to get an idea of what your average blood sugar level has been over the previous 8-12 weeks.
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What Causes Hot Flashes In People With Diabetes
To remain healthy, the body needs to maintain a constant temperature. This process relies on the nervous system detecting changes in the external environment.
If the nervous system detects a drop in temperature, it sends a message to the hypothalamus region of the brain. The hypothalamus then triggers a series of reactions to raise the body temperature. These include shivering and the body hair standing on end to trap warm air.
Likewise, if the nervous system detects a rise in temperature, the hypothalamus must trigger reactions to cool the body down. The primary way it does this is by sending messages to the skin telling it to release sweat.
From skin infections to nerve damage and organ failure, learn about possible complications of diabetes, and what you can do to prevent them.
However, if the nervous system is not functioning well, these messages can become confused. The brain may think that the body is too hot, even when it is not. This is why diabetics with nerve damage may be prone to excess sweating, also known as hyperhidrosis. Furthermore, sweating can be a sign that the blood sugar has fallen too low. In this case, it may be accompanied by other symptoms such as dizziness, irritability and reduced concentration.
These effects may be even more pronounced in menopausal women who are already having hot flashes. Fluctuating hormone levels can play havoc with the blood sugar, making it more difficult to regulate.
Hot Flashes And Night Sweats
Hot flashes are no joke and they dont just happen when you hit menopause. Mine started when I was 27 and pregnant with Clare. In the middle of the night, I would wake up drenched in sweat like I was sleeping in a sauna. Id throw off the sheets, crank up the fan and eventually cool off and fall asleep again.
Needless to say: I dont sleep well when Im hot
The Mayo Clinic describes hot flashes as the sudden feeling of warmth in the upper body, which is usually most intense over the face, neck and chest. These flashes can also make you sweaty, and even uncomfortably cold afterward! When hot flashes happen during sleep, they are considered night sweats.
Ive researched sleep remedies to help regulate body temperature, tested them on myself and wanted to share my favs here. From ancient practices to innovative technology, these remedies can cool the core body temp down and help you sleep more comfortably at night.
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What Do Holiday Treats Have To Do With My Hot Flashes
Holiday foods, like cookies, candies, hot chocolate and mulled wine, are full of carbohydrates, which turn into sugar in your body. Sugar affects your estrogen level by increasing it, then suddenly dropping it. Its this sudden drop of estrogen that creates a hot flash.
I recall my friends dramatic hot flash after she started drinking a glass of wine. Within a few minutes her face turned red and was wet. She was frustrated by the number of hot flashes she has in a day. It never occurred to her that the wine was causing her hot flash. Hot flashes can be brought on by eating Christmas cookies or plum pudding, or by drinking hot chocolate or wine. Consuming these sugar-producing foods and beverages ultimately causes a drop in estrogen in your body and BAM: you have a hot flash. So at this time of year, when holiday treats are everywhere you go, its especially important to monitor your carbohydrate consumption.
In addition, we recommend using a bio-identical progesterone cream, like Pro Gest® to balance the estrogen dominance. Many women experience renewed libido, deep sleep and hot flash reduction after using progesterone cream.
Sugar: Menopause Fatigue And Weight Gain
Fight fatigue and weight gain symptoms of menopause by controlling blood sugar, says Harpaz. Sugar will be my No. 1 food to avoid, says Harpaz. However, he doesnt put his clients on a total avoidance menopause diet. Instead, he advocates limiting sugar intake to less than 10 grams at a time. You can still have a small cookie, but better menopause diet choices for snacking are fruits especially berries and veggies.
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Other Dietary Tips For Hot Flashes
Studies have shown that stabilizing blood glucose levels will help diminish hot flashes. A woman can take certain steps to stabilize her glucose levels, such as the following:6,7,8
- Do not skip any meals or wait too long between meals.
- Consume more cinnamon, especially Ceylon cinnamon, which can lower blood glucose levels between 3 – 5%, making it an attractive option for pre-diabetics.
- Eat more fiber from legumes, fruits, whole grains, vegetables, nuts, and seeds. Follow a Mediterranean diet for heightened success.
Will I Have Hot Flashes As I Approach Menopause
Hot flashes are one of the most common signs of perimenopause, the years leading up to menopause. Menopause, when your period stops for good, typically happens between age 45 and 55.
Some women experience the heat and flushing of hot flashes without sweating, while others sweat so much they need a change of clothes. When hot flashes happen at night, leaving you and your sheets drenched, theyâre called night sweats.
For about 75% of women, hot flashes and night sweats are a fact of life during perimenopause and menopause. A lucky minority wonât experience them at all. Some women will experience only mild hot flashes.
But for 25% – 30% of women, hot flashes and night sweats will be severe enough to interfere with quality of life, says Valerie Omicioli, MD, clinical assistant professor of obstetrics, gynecology, and reproductive science and a certified menopause practitioner at the University of Maryland School of Medicine in Baltimore.
A single hot flash can last anywhere from one to five minutes and may occur a few times a week for some women or daily for others. When hot flashes are severe, they may strike four or five times an hour or 20 to 30 times a day, Omicioli says.
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Why Menopause Symptoms Are Connected To Metabolic Dysfunction
Research has not yet fully explained the link between increased menopause symptoms and metabolic dysfunction like insulin resistance. The two conditions share some risk factors, such as elevated BMI, but those factors alone dont seem to explain the connection.
Hot flashes set off the autonomic nervous system, which regulates our basic bodily functions like temperature. During a hot flash, heart rate and blood flow to the skin increase, skin temperature spikes, and then plummets as the body starts giving off heat.
The autonomic nervous system also plays a role in the glucose regulation, so one theory is that the autonomic system changes present in hot flashes are also associated with increased glucose and decreased insulin production.
Another hypothesis is that night sweats disrupt sleep, and getting poor sleep or not enough sleep can throw off our bodys ability to process glucose effectively. One observation that may bolster this theory is that women whose symptoms lasted longermeaning they had longer periods of disrupted sleephad greater risk of diabetes.