Hormone fluctuations in your gut can actually make it harder to digest some foods.
No one ever said this would be easy.
Both can make it harder to digest some foods.
As you consider the best way to keep yourself nourished, keep these expert suggestions in mind.
In Asia, where soy consumption is high, women report fewer menopausal symptoms, especially hot flashes.
Good sources, she suggested, include tofu, tempeh and soy yogurt.
Examples include 4 ounces of cooked chicken or 1 1/4 cups of shelled edamame.
Turmeric and ginger are potent anti-inflammatories, too, she said.
Women can limit inflammation through nutrition, said Dr.Mary Claire Haver, an OB-GYN.
That means eating healthy fats, lean meats, antioxidant-rich fruits and vegetables, and more fiber.
Supplements may be needed if you arent eating enough foods that contain those nutrients, she said.
The result can be uncomfortable symptoms like gas, bloating, diarrhea or constipation.
Huber noted that just7% of American adultsare meeting the minimum target of 25 grams of fiber per day.
For example, spicy foods and caffeine can contribute to a hot flash.
Haver suggested limiting added sugars, processed meats and processed foods.
Siegel suggested avoiding chips, crackers, overly processed breads and white refined sugar.
And even if youve happily tolerated alcohol before, she noted that it becomes harder to metabolize during menopause.
Sometimes red wine can stimulate more histamine responses, she added.
Another drink to avoid?
Amidor noted that women should consume adequate protein and also practice resistance training to help preserve muscle tissues.
In addition to more movement, you might need to make time for increased rest.
Sleep deprivation is a common theme that may negatively affect multiple areas of lifestyle, Schmidt said.
Its a time for putting yourself higher up the to-do list, even though this might ruffle some feathers.
