Backache, weight gain, hot flashes, insomnia, and frequent urination are just some of the symptoms women in menopause may experience. Adding four types of food to the diet and using a traditional Chinese medicine patting technique may help alleviate some of the symptoms.
4 Types of Food to Support Menopause
Typically, the rate of bone loss is fastest within 5 to 10 years after menopause, which can lead to osteoporosis and backache. Eating food rich in the following four elements can help maintain bone health, preserve bone mass, and keep osteoporosis at bay:1. Calcium
Milk and cheese are the most convenient sources of calcium. For those who can’t eat dairy products, bok choy (Chinese cabbage) is a calcium-rich alternative, with 288 milligrams of calcium per 100-gram serving.2. Protein and Collagen
These are essential for strong muscles and bones. Insufficient protein intake affects bone growth and reduces muscle density and strength, increasing the risk of falls. I recommend including eggs, chicken, and tofu in the diet. For collagen supplementation, consider eating pig’s knuckles and chicken claws, which help prevent osteoporosis and nourish the skin. Vegetarians can opt for snow fungus sweet soup and seaweed, which are rich in collagen, supplement calcium, and strengthen muscles and bones. Studies have shown that seaweed extracts can promote bone formation.3. Phytoestrogen
Foods like soybeans, tofu, miso, and edamame contain isoflavones, which are similar in structure to human estrogen and help regulate estrogen levels in the body, reducing hot flashes, insomnia, and pain in joints and muscles.4. Vitamin D
Foods high in vitamin D, such as salmon, mackerel, and mushrooms, help with calcium absorption and bone formation.In addition, sun exposure and muscle-strengthening exercises are crucial for preventing osteoporosis.
