Top Ten Foods to Eat During Menopause To Feel Better: Eat Foods Rich in Phytoestrogens
This article is for informational purposes and should not be taken as medical advice. Some foods may contain allergens that some people should not eat. Please consult your doctor if you are suitable to eat the foods below, or if you wish to take Pharmasoy.
To reduce perimenopausal and menopausal symptoms such as night sweats and hot flashes, a balanced diet rich in nutrition is crucial to combating menopause. Here are some foods to help you get through this tough but transitionary phase of your life:
1. Edamame Beans 毛豆/枝豆
Edamame beans are packed with protein and rich in phytoestrogens known as isoflavones, just like Pharmasoy. Furthermore, they are easy to cook and make a great snacking option. Just steam for 10 minutes and add a light sprinkle of salt! They are also great crunchy when dehydrated.
毛豆富含蛋白質，並富含植物雌激素，即異黃酮，就像 Pharmasoy 一樣。此外，它們易於烹飪，是很好的零食選擇。蒸10分鐘，加少許鹽！它們在脫水時也非常鬆脆。
2. Garlic 大蒜
Garlic brings a ton of health benefits to menopausal women. Garlic is low in calories and is highly nutritious. It can help to reduce blood pressure, thus lowering the risk of heart disease. Garlic may even help ease osteoporosis. You can add it to your cooked food crushed, or simply grab a clover and chew on it.
3. Chickpeas 鷹嘴豆/埃及豆
Chickpeas contain phytoestrogens that can mimic estrogen in the body, thereby helping to regulate menopause. They're also full of dietary fiber and protein. It helps muse us feel fuller and slows down digestion. Containing amylose and a low glycemic index, chickpeas will also help regulate your blood sugar and insulin levels, making your energy more stead throughout the day to help you better cope with menopause.
4. Tofu or organic soy 豆腐或有機大豆
A study showed that Japanese women experienced less menopause symptoms than American women, likely due to the high consumption of soy-rich diets. They report less hot flashes and night sweats. This is likely due to the isoflavones packed in tofu and soy.
5. Salmon or deep-sea tuna 三文魚或深海金吞拿魚
Omega-3 fatty acids are linked to enhanced brain function, and also keep blood pressure stable. This in turn helps with controlling the onset of hot flashes. These deep sea fish are packed with protein and vitamin D, which can also improve one's mood when experiencing menopause.
6. Berries 漿果
Strawberries, blueberries, raspberries, cranberries, blackberries - all these berries are filled with anti-oxidants and are great for the brain. It reduces inflammation and free radical damage. Keeping the brain is crucial to retain sharpness during menopause.
7. Cruciferous vegetables - Broccoli and Cauliflower, Cabbage, Kale, Brussel Sprouts 十字花科蔬菜 - 西蘭花和花椰菜、捲心菜、羽衣甘藍、抱子甘藍
Cruciferous vegetables contain glucosinolates, which activates your body's natural detoxification and antioxidant enzymes. A high intake of cruciferous vegetables is linked to lower risks of cardiovascular or heart disease, and bring positive benefits for the health of your breasts.
Read more about Lignans
8. Apricots, especially in dried, non-sugared form 杏子，尤其是乾、無糖的
Apricots are rich in iron which helps boost the formation of haemoglobin in the blood. High in potassium, apricots can regulate the blood pressure in the body. All of these benefits help with menopause by increasing red blood count, which in turn help you transport oxygen more readily throughout your body, giving you more energy.
9. Lentils 扁豆
Lentils are rich in folate and iron and are a wonderful addition to the menopause diet. They regulate blood sugar and control food cravings, which can help to control unwanted weight gain when paired with a nutritious and balanced diet.
10. Leafy green vegetables such as spinach, kale, cabbage, bak choi, brussel sprouts
Leafy green vegetables are rich in nutrients and may help with insomnia and other menopausal symptoms. Research shows that groups that consumed more leafy vegetables found a great reduction in menopausal symptoms. Spinach and kale are also high in calcium and vitamin D, which is a great way to prevent osteoporosis and improve bone health.
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想以 100% 自然的方式緩解更年期症狀嗎？ 今天就在 www.pharmasoy.com 訂購 Pharmasoy！