There are such a lot of struggles that come into play when girls enter menopause. Modifications in hormones can contribute to a spread of uncomfortable signs, together with sizzling flashes, temper swings, and weight acquire. Fortunately, there are adjustments you may make as a way to handle these signs; your weight loss plan, specifically, performs a serious function. Whereas there are many great foods you possibly can add to your plate to scale back menopause signs, it’s additionally essential to remember that quite a few choices can worsen these points. That is very true in the case of processed meals.
To study a number of the worst meals to keep away from if you wish to handle menopause signs and keep away from weight acquire over 50, we spoke to Dr. Michael Lahey. Listed here are 5 processed meals Dr. Lahey warns are significantly dangerous for girls over 50—plus, more healthy alternate options to assist ease signs and help weight administration.
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1. Sugary Snacks and Sodas
Sugary snacks like candies and sodas are undeniably scrumptious and oftentimes troublesome to withstand. Sadly, although, their excessive fructose content material is more likely to result in blood sugar spikes and crashes. This rollercoaster impact can worsen temper swings and fatigue, two widespread menopausal signs. “Sodas and candies set off irritable moods and undue tiredness which are so noticeable throughout menopause,” Dr. Lahey warns. Plus, all that sugar can contribute to fats accumulation, together with a spread of different health risks. As a substitute, Dr. Lahey recommends choosing recent fruits or a chunk of darkish chocolate to fulfill your candy tooth. For those who’re craving soda, attain for water infused with lemon or berries. Yum!
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2. Processed Meats
Processed meats like sausages, sizzling canine, and deli cuts are a number of the worst meats on your well being. These are excessive in sodium and preservatives, which may result in bloating and irritation, amongst different points. “These meals can exacerbate menopausal signs by rising irritation ranges within the physique,” Dr. Lahey tells us. Bloating is already a typical criticism throughout menopause, and the added sodium from these meats solely makes it worse. To keep away from this, Dr. Lahey recommends selecting lean proteins corresponding to skinless hen, fish, or plant-based choices like legumes and tofu—all of that are nice for weight administration.
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3. Refined Carbohydrates
White bread, pastries, and different refined carbs could also be scrumptious, however the unhappy fact is that they do extra hurt than good throughout menopause (and usually, typically). In keeping with Dr. Lahey, “Refined carbs improve weight and insulin ranges, making weight reduction much more difficult.” They will even make temper swings worse, and infrequently depart you feeling drained. Select whole grains corresponding to quinoa, brown rice, and whole-wheat bread for higher blood sugar and vitality ranges.
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4. Trans Fat
Trans fat are present in an unlimited array of the most well-liked processed snack meals and fried gadgets, and sadly, they are often horrible for menopause signs. “Trans fat increase LDL ldl cholesterol and decrease HDL, which worsens irritation and results in weight acquire,” Dr. Lahey explains. These unhealthy fat may also worsen sizzling flashes and improve the danger of coronary heart illness. Test diet labels for trans fat, and while you’re cooking at house, think about using pure, healthy fats corresponding to coconut or olive oil. These may help preserve wholesome levels of cholesterol.
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5. Synthetic Sweeteners
Synthetic sweeteners might look like a wholesome various to sugar, however in actuality, they arrive with their very own fair proportion of risks—together with worsened menopause signs and weight acquire. Dr. Lahey tells us that these sweeteners “hurt your intestine and make you overeat candy meals,” which may result in digestive points and cravings. As a substitute, he recommends utilizing pure sweeteners like honey or maple syrup sparsely, or just satisfying your candy tooth with complete fruits. Received it!