Nourish Your Body

by | Jan 15, 2012 | Health & News

One of the best things you can do for yourself during every stage of your life is nourish your body.

This is especially true during perimenopause and menopause. Studies have shown that some simple changes in your diet can help decrease the symptoms of menopause. Plus they are great for your overall heart-health. Begin these today!

Increase your intake of omega-3 fatty acids: These are polyunsaturated fats, which not only play role in reducing menopausal symptoms, but also play crucial role in reducing harmful inflammation that leads to heart disease and diabetes.

The two main types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These can be found in seafood, certain oils (flaxseed, canola and soybean), nuts and vegetables.

The latest FDA guidelines recommend an average daily intake of 250 mg of each EPA and DHA. See if some your favorites are listed:

  • Salmon: 1,200-2,400 mg.
  • Bluefin Tuna: 1,700 mg.
  • Anchovies: 2, 300-2,400 mg.
  • Sardines: 1,100 – 1,600 mg.
  • Nuts: Walnuts, Almonds
  • Oils: Flaxseed Oil, Canola Oil, Soybean Oil
  • Vegetables: Spinach, Broccoli

Drink green tea: Potent anti-oxidants, such as polyphenols, are found in green tea and have shown to alleviate hot flashes and night sweats.

 

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