Whether it’s hot flashes, sleep issues, mood changes, weight gain, or fatigue, there are simple, more natural ways to ease through the menopause transition.
When it comes to hot flashes, check your diet. Caffeine and alcohol (i.e., red wine) both contribute to hot flashes. So do chocolate and other sugary foods, as well as warming spices such as cinnamon. Stop consuming them. You can’t eat and drink like you did just a decade ago. It’s as if your body is communicating to you that enough is enough. A couple of cups of sage tea daily can help diminish hot flashes. Supplements like vitamin E are helpful.
Many women experience sleep issues and mood changes. Since you’re no longer awash in progesterone, the chill out and sleep hormone, symptoms occur. You may find you’re not as tolerant of caffeine as you once were, as it may cause jitteriness or anxiety. And now, even one glass of wine is robbing you of deep, restful sleep contributing to fatigue and lack of energy.
Weight gain is not your fate and belly fat is not as stubborn as you think. Avoid insulin triggers: sugar, carbs like grains, and overuse of starchy vegetables (don’t eat potatoes every day), caffeine (no coffee or other caffeinated beverages on an empty stomach), chocolate, and alcohol. Weight gain at this age is not about menopause, it’s about diet. That’s a fact. In my opinion, middle-age spread is a myth.
Implementing these changes will go a long way in improving energy, promoting restful sleep and diminishing hot flashes. Your biochemistries will improve as will inflammation. You’ll also notice that body aches and pains diminish. Indeed, you’ve removed inflammatory foods and insulin triggers from your diet. Your weight will normalize and belly fat will shrink.
To your health!
Leyla Muedin, MS, RD, CDN
