Home - health - Nutrient Dense Foods To Eat For Menopause
Nutrient dense foods to eat for menopause

Nutrient dense foods to eat for menopause

Menopause marks the end of the regular menstrual cycle. If a woman doesn’t get her period for over 12 months, her body will undergo a series of metabolic changes. Menopause can trigger several discomforts ranging from physical symptoms like hot flashes and night sweats to emotional disturbances like mood swings and personality changes. However, it is possible to manage menopause with simple changes in daily nutrition and lifestyle to improve the outlook in the long run.

Cruciferous vegetables, leafy greens, and berries
Several research studies explain why including more green vegetables and berries helped women experience fewer hot flashes associated with menopause over time. Top picks include broccoli, cauliflower, and dark berries, which help increase estrogen levels and further lower the risk of breast cancer complications. Dark greens and leafy vegetables like spinach, chard, leaf lettuce, and beet are also rich sources of calcium, fiber, potassium, magnesium, and B vitamins. These nutrients are essential for regulating mood and energy to lower the impact of menopausal hormone changes that affect one’s personality.

Healthy omega-3 fatty foods
Omega 3 fatty acid is one of the crucial anti-inflammatory compounds to include in daily nutrition to help manage hot flashes and lower the severity of night sweats experienced during menopause. Fatty fish like salmon, tuna, mackerel, herring, and sardines are loaded with omega-3s. Chia seeds, hemp seeds, and other assorted nuts are also good sources of healthy fats.

Foods rich in calcium and vitamin D
Low levels of estrogen triggered due to hormonal changes affect calcium levels in the body. This, in turn, increases the risk of osteoporosis, among other bone and joint problems. Including more calcium-rich foods and beverages are essential for maintaining healthy bones. Fortified milk, yogurt, and cheese are healthy sources of calcium, vitamin D, and vitamin K nutrients that help strengthen the bones preventing flare-ups and complications.

Fiber-rich foods
Menopause tends to slow down one’s metabolism simultaneously due to various hormonal changes. A slow metabolism can trigger drastic changes in body mass index. Also, these metabolic changes affect digestion, can trigger constipation and have a negative impact on blood sugar levels. Nutritionists suggest including more whole grains like barley, oatmeal, quinoa, rye, and Kamut can prevent such drastic changes while maintaining a healthy calorie intake daily.

Latest Articles

3 river cruises to board in 2022
travel

3 river cruises to board in 2022

If you are planning to go on a long vacation and would love to relax on a deck overlooking a river, then river cruises are for you. From the mighty Mississippi to the scenic Columbia, you can unwind with comfort and luxury on the country’s many rivers. Here are some of the best river cruises of 2022 that will help you make a memorable trip. America’s Great River by Viking Cruises One of the best river cruises of 2022, Viking Cruise offers a unique opportunity to discover American folk music and learn more about the country’s civil rights movement. This 15-day river cruise spans the Mississippi River, letting you explore historic and beautiful cities such as New Orleans, Baton Rouge, Natchez, Vicksburg, Memphis, and many more. The cruise originates from Louisiana and takes a scenic route up till Minnesota. On this cruise, you can enjoy views of the scenic coastline on the full 360-degree deck and treat yourself to a variety of cuisines. Nashville to Chattanooga (or Reverse) by American Queen Steamboat Company This is a nine-day river cruise that spans the scenic Columbia River. The cruise offers unlimited shore excursions beginning with a hotel stay at Chattanooga, Tennessee. The ship cruises along small river towns and lush landscapes. It lets you explore stories of the Civil War at Decatur and unwind to some R&B music in Florence. While on deck, the cruise offers world-class wines, locally brewed craft beers, and specialty coffees. The cruise also has a dedicated fleet of deluxe motorcoaches. Hudson River Cruise by American Cruise Lines This company offers cruises that last more than a week, and they include a wide variety of destinations. For instance, the Hudson river cruise lasts for seven days and eight nights, and takes a mesmerizing route along the Hudson river, which is surrounded by the Catskill, Taconic, and Berkshire mountains.
Browns NFL single games ticket sales for 2021
shopping

Browns NFL single games ticket sales for 2021

Football season is here, and the excitement couldn’t be more! If you’re looking for Cleveland Browns single game tickets for 2021, we’ve got you covered. From ticket prices to venue to timings, you can find all the information below. This Paul Brown-founded football team has a huge fan following, and surely the fans wouldn’t wanna miss out on some outdoor fun after an overwhelming year. Here’s all you need to know about the Browns ticket sales! Cleveland Browns vs. New York Giants Day: Sunday Date: August 22nd, 2021 Time: 1 PM Venue: FirstEnergy Stadium, Home of the Cleveland Browns, Cleveland, OH Ticket price: Ranging from $16 to $999, depending on the section and row. Cleveland Browns vs. Houston Texans Going against Houston Texans in week 2, here’s what you should know: Day: Sunday Date: September 19th, 2021 Time: 1 PM Venue: FirstEnergy Stadium, Home of the Cleveland Browns, Cleveland, OH Tickets: Depending on the row and section, the tickets for one person range from $143 to about $1,000. Cleveland Browns vs. Chicago Bears Day: Sunday Date: September 26th, 2021 Time: 1 PM Venue: FirstEnergy Stadium, Home of the Cleveland Browns, Cleveland, OH Ticket price: Ranging from $169 to $1,200. Cleveland Browns vs. Arizona Cardinals Day: Sunday Date: October 17th, 2021 Time: 4:05PM Venue: FirstEnergy Stadium, Home of the Cleveland Browns, Cleveland, OH Ticket price: Ranging from $96 to approx. $650. Cleveland Browns vs. Denver Broncos Day: Sunday Date: October 21st, 2021 Time: 8:20PM Venue: FirstEnergy Stadium, Home of the Cleveland Browns, Cleveland, OH Ticket price: Ranging from $126 to approx. $1,400. Cleveland Browns vs. Pittsburgh Steelers Day: Sunday Date: October 31st, 2021 Time: 1 PM Venue: FirstEnergy Stadium, Home of the Cleveland Browns, Cleveland, OH Ticket price: Ranging from $148 to approx. $1,075. Cleveland Browns vs. Detroit Lions Day: Sunday Date:
Top e-stores for custom logo sticker printing
shopping

Top e-stores for custom logo sticker printing

Having a custom logo sticker on products lets customers connect with the brand. Seeing a particular label time and again helps people remember it and motivates them to go back and interact with the brand or company. So, if your business is in the early stages, this is the next step to solidify your brand identity. Get one of the following logo sticker printing services on board to print high-quality labels and help get your brand noticed. StickerGiant StickerGiant has a fun mix of glossy labels, clear stickers, and paper labels that can be customized for different kinds of products. You can bulk print logo stickers by placing an order on StickerGiant’s website. After you upload a picture of your logo and finalize the order, StickerGiant will deliver highly personalized labels. For an example of estimated costs, if you pick 125 glossy white, circle-shaped 3″ x 3″ labels, the price will be $88.27. If this is too expensive, you can order higher quantities to bring down the cost per sticker. Jukebox Jukebox is the perfect choice for visually appealing stickers that are also long-lasting. Their scratch- and weather-resistant prints stay intact for up to 5 years, come snow, sunlight, wind, or rain. You will see customization options when you visit their website. We like that they can print shapes suited to the outline of the logo for a one-of-a-kind label. This e-store has affordable packages as compared to StickerGiant. An order of 100 standard gloss, 3″ x 3″ logos will cost you $53.00, which lets you spend less on prints without compromising on quality. StickerYou With a user-friendly interface and cool options like holographic labels, StickerYou is an incredible e-store for logo sticker printing. You can order custom die-cut vinyl stickers, labels, decals, and tattoos in any size, shape, and quantity.