Top 10 Foods for Managing Perimenopause and Menopause Symptoms

Hello everyone! In today's episode, we delved into the top 10 foods that can help manage symptoms of perimenopause and menopause. As a board-certified family and lifestyle medicine physician specializing in plant-based nutrition, I, Dr. Laurie Marbas, shared insights on how specific plant foods can alleviate some of the challenging symptoms associated with these life stages. Key Points Discussed: Soy Products: Soy contains isoflavones, which are phytoestrogens that mimic estrogen in the body, helping to balance hormones and reduce menopausal symptoms like hot flashes and vaginal dryness. Flax Seeds: Rich in lignans and omega-3 fatty acids, flax seeds can help balance hormone levels and improve menopausal symptoms, including hot flashes. Leafy Greens: High in calcium, vitamin K, and magnesium, leafy greens support bone health, muscle function, and overall energy levels. Nuts and Seeds: These provide healthy fats and magnesium, which are crucial for heart health, hormone production, and overall energy levels. Whole Grains: Packed with fiber and B vitamins, whole grains help regulate blood sugar levels, support digestive health, and aid in weight management. Berries: High in antioxidants and vitamins C and E, berries protect against oxidative stress and support skin health and cognitive function. Legumes: A great source of protein, fiber, and iron, legumes help maintain muscle mass and reduce the risk of metabolic syndrome. Cruciferous Vegetables: These vegetables aid in hormone metabolism, detoxification, and provide fiber and vitamins that help reduce the risk of certain cancers. Avocados: Rich in monounsaturated fats, potassium, and fiber, avocados support heart health and hormone balance. Herbal Teas: Herbal teas like red clover and chamomile can alleviate menopausal symptoms such as hot flashes and insomnia. I emphasized the importance of incorporating these foods into your diet on a weekly basis to potentially see improvements in menopausal symptoms. Remember, a plant-predominant diet rich in fiber and phytochemicals can significantly contribute to overall health and well-being. Thank you for tuning in! I appreciate your support and hope you found this information helpful. Sending you joy, love, peace, and gratitude. Stay cool and have a beautiful day! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen