Diet That Helps Combat Menopause

Nutritional Advice – Diet That Helps Combat Menopause in Women

Diet for MenopauseYou have probably heard about menopause and its symptoms ever since you were a teenage girl, you don’t like what you hear about it.

The symptoms-mood swings, hot flushes, vaginal dryness, depression, weight gain, which won’t look good on you, aging signs like wrinkles and loss of skin elasticity are a girl’s nightmare.

You don’t even want to experience it, but you can’t escape it. Yes, menopause is natural.

Menopause is a not-so eagerly anticipated, but an inevitable time in a woman’s life when our estrogen and progesterone hormones take a downward dive and those hot flashes sneak up on us.

Understanding what is going on in your body during this phase of life can help you find challenges to the health problems menopause brings you.

How Do You Know When Menopause Sneaks Up On You?

Most of the symptoms that accompanies menopause actually happen during the perimenopause age.

Some women go through menopause without any unpleasant symptoms, while find themselves battling with these symptoms for years.

Common menopause symptoms are:

  • Hot Flashes

You may experience hot flashes as a primary symptom of menopause. Hot flashes can be a sudden feeling of heat either in the upper region of your body or all over your body. Your face and neck might turn red and you may begin to feel sweaty.

The intensity of your hot flash may be mild or very strong. It generally lasts between 30 seconds and 10 minutes.

Most women experience hot flash for a year or two after their final menstrual period and it mat still continue after menopause, but the intensity reduces over time.

  • Vaginal Dryness and Painful Sex

Women can experience vaginal dryness at any age, but it can be a problem for a woman going through menopause. Vaginal dryness can make you experience painful sex or make you feel like you need to urinate frequently.

  • Insomnia

The inability to fall asleep is another symptom of menopause. You may find it hard to sleep at night when you are going through menopause.

You might wake up earlier than you wish and have trouble going back to sleep.

  • Frequent Urination or Urinary Incontinence

It is very common for menopausal women to loose control of their bladder. During menopause, you may feel the constant urge to urinate even when your bladder is not full or you may experience painful urination.

This is because during menopause, the tissues in your vagina and urethra lose their elasticity and the lining thins.

The surrounding pelvic muscles may also weaken during menopause.

  • Urinary Tract Infection

During menopause, you may experience urinary tract infection. Lower level of estrogen and changes in the urinary tract makes you more susceptible to infections.

See your Doctor if you experience this. Your Doctor will likely ask that you take a urine test and give you antibiotics.

  • Depression and Mood Swings

Changes in hormone production affect your mood during menopause. You may have the feelings of irritability, depression and mood swings and often go from extreme highs to severe lows in a short period of time.

  • Changes In Skin Hair and Other Tissues

When menopause sneaks up on you, you begin to see changes in your skin and hair. Loss of fatty tissues and collagen will make your skin drier and thinner. Reduced collagen will cause hair loss or cause your hair to feel brittle and dry.

  • Decreased Libido

Low libido during menopause is caused by reduced estrogen. Reduced estrogen brings physical changes like delayed clitorial reaction time, slow or absent orgasm response and vaginal dryness which causes painful sex.

  • Breast Pain

Breast pain, soreness or tenderness is a symptom of hormonal changes. It can occur during pregnancy, menstrual period, post-partum and menopause.

If your breast pain is severe or persists for two or more months or if it is accompanied by lumps or nipple discharge, you should consult your doctor.

  • Irregular period

Irregular period is common among menopausal women. Your period may come earlier or later than before, bleeding may be lighter or heavier than usual, the period may be brief or go on for what feels like forever. Skipping periods and spotting may also occur.

You should see your doctors when you experience these symptoms so you can be tested for other possible causes.

There are other conditions similar to menopause and they have almost the same symptoms. Thyroid disorder, pre menstrual syndrome, pregnancy are examples of health issues that share the same symptoms with menopause.

How Can My Diet Combat Menopause?

You must have heard that a healthy diet is the prevention to all disease. You heard right. Eating healthy helps can help curb the symptoms of menopause.

Eating good and nutritious food can help make a real difference on how you feel and can help maintain health during and after the menopause.

There are specific kinds of food that supports hormone balance. These are the kinds of food that should be incorporated into your diet as you approach the menopause age.

Foods That Help Ease Menopause

Eating a healthy diet will help you fight the symptoms of menopause and decrease the risks of certain diseases associated with menopause.

Foods that help ease menopause are:

  • Phytoestrogens

Women who consume phytoestrogens rarely experience hot flashes and other menopausal symptoms. Phytoestrogens, by acting in a similar way to estrogen, help keep hormones in balance.

Increase your intake of phytoestrogens by eating foods like Tofu, Tempeh Sesame seeds, Pumpkin seeds, Soy beans, Sunflower seeds, Celery, Green beans.

  • Legumes, Nut and Seeds

Legumes, Nut and SeedsLegumes, nuts and seeds such as pumpkin, walnuts, hazel nuts, sunflower seeds, almond contain vitamin E, zinc and calcium.

These nutrients and the oils in the nuts and seeds may help lubricate dry skin and normalize hormone levels.

  • Vitamin D Rich Foods

Getting enough vitamin D is critical for your bone health during menopause. Vitamin D also comes for the sun but it is vital to supplement on vitamin D too especially during winter and non-sunny climates.

  • Fruits and Vegetables

Your metabolism slows down as you age and you ten to become more sedentary. This adds up to weight gain which one of the most dreaded menopause symptoms.

Eating low calorie fruits and veggies would help you minimize weight gain and you will still get the essential nutrients your body needs.

  • Whole Grains

Incorporate whole grains like oatmeal, brown rice, barley into your diet. They provide B-vitamins which helpmanage stress, boost energy and keeps the digestive system functioning.

Whole grains also contain folic acids and fiber which helps lower the risk of cardiovascular disease which may rise after menopause.

  • Low Calorie Foods

The truth is your calorie need declines as you grow older. The less weight you gain during menopause, the less symptoms you have in general.

So eat low fat diet, healthy foods, and lean protein that would help you maintain your weight.

  • Protein

As we age, we need more protein. Protein plays a vital role in helping the body recover from illness, infections and surgery.

Eat foods rich in protein. Beans, fish, meat and egg are good sources of protein.


A healthy diet plays a vital role in making us feel good. It keeps illnesses and infections. Eating nutritious foods is the key to keeping menopause symptoms away.

If you have been busy taking care of other people and seeing to their needs your entire life, now is the right time to look into the mirror and say “It is time to start taking care of myself”.  Read who we are and diet for hiv people here.

Worst Foods For People Living with HIV

Worst Foods For People Living with HIV

Foods to stay fitness HIVFoods and other beverages that contain high amounts of unhealthy sources such as sugar or fat must be consumed in very small amounts if you’re living with HIV. Unhealthy fats and sugar can result in unnecessary gain of weight.

Also, any food that contain salt must be avoided as it may trigger high blood pressure in the body, if consumed in big amounts.

It might as well increase the odds of developing heart ailments or suffering a stroke. Kids who’re 11 years old or more and adults mustn’t exceed 6 gram of salt during the course of the day. For younger kids, the proportion need to be less than that.

A few foods that are high in salt are cheese, bacon, ham, anchovies, salami, dry-roasted and salted nuts, smoked fish/meat, olives, salt fish, stock cubes and gravy granules, yeast extract, soy sauce, and prawns. Look to eat the above mentioned foods in lesser amounts or if possible, completely stay away from them.

Breakfast cereals along with bread is likely to add plenty of salt into your day to day diet, particularly if you like to consume plenty of them.

Whenever possible, go through the labels of foodstuffs for instance, breakfast cereals, sauces and dressings, tinned foods and crisps and pick the ones that contain least amount of salt as well as sugar.

Cut the proportion of salt that you’re using whilst cooking. You can use fresh herbs, more spices, lemon, and garlic for extra flavor, for instance.

Ready to eat meals along with other convenience foodstuffs can often contain lots of sugar, fat as well as salt. Consuming them too often could make it tough for you to follow a healthy diet plan.

Dairy products like milk, yoghurt and cheese offer minerals, vitamins, as well as calcium. Certain dairy items can be high in saturated fats, hence they need to be consumed in smaller volumes only, or you may consider eating lower fat variants of cheese, yogurt and milk.

In case you have any issues with milk, then rice, oat milk, fortified soya, dark green leafy veggies, apricots, nuts, dried figs can offer excellent source of calcium.

The ‘saturated’ forms of fats, contained in cheese, butter, meat, along with other processed foodstuffs can elevate the levels of bad cholesterol. Try to consume them in small amounts only. Finally check out mandate for this site.

Grow Bigger And Stronger Teenager

9 Reasons Teenage Boys Want To Grow Bigger And Stronger

Transitioning from childhood to manhood is one of the most interesting developmental stages of the human male. This period of adolescence is characterized by all sorts of changes ranging from mental to physical and social changes.

muscular-manThe words of Uncle Ben to Spiderman in the popular comic series, “these are the years when a man changes into the man he’s going to be for the rest of his life” accurately sums up this period of growth. 

As a teenage boy, you’ve probably seen the Avengers at least once and then you walked away from that movie and thought to yourself, “Damn, I want to be a superhero!”

Truth be told, there’s no other period in the development of the human male when he experiences the same amount of hormonal bombardment as in his teenage years.

Obnoxious hair growth in the otherwise bare regions, the changing vocal cords and the fact that you’re out-growing your favorite shorts and shoes doesn’t quite help. To top that off, you get this really heightened sense of self – a state of amplified self-consciousness.

This stage not only comes with a truckload of emotional baggage, it brings along a hitherto absent obsession with size and strength evidenced by the teenager’s indulgence in body-building activities.

Over the years, it has been noticed that most body-building aficionados and fitness professionals had their first exposure to the gym in their early teens.

It is interesting to note that, though most teens engage in varying degrees of body building activities at one point or the other, only few have the discipline and resilience required to carry it on as a life-long habit.

Bigorexia, also known as muscle dysmorphia – an obsessive preoccupation with a delusional and often exaggerated belief that one’s body is too small or insufficiently muscular and needs to be bigger, whereas the body muscle mass is just sufficient – is usually first developed at this stage. Changing eating habits and higher exposure to pop culture makes an obsession with fitness quite pronounced among this age group.

The reasons teenage boys tend to hit the gym and attempt to put some muscles on that skinny body include;


With the onslaught of hormone-triggered changes characteristic of puberty comes a superhuman-like appetite due to an increased metabolic rate. It’s not strange for a boy at this stage to gulp down a big bowl of snack and reappear within minutes singing “the hunger anthem”.

This creates a situation of hyperactivity due to the high levels of energy in the body. This “over-dose” of strength needs dissipating and the gym is the natural go-to place for some productive calorie-burning session.

Media images/ social influences

The media is awash with images of the “the perfect male body” – sculpted abs with well-defined musculature, trim waist, bulging biceps and triceps.

This image of the ideal man is further perpetuated by actors, celebrities and sports figures that are role models for teenagers. The boys idolize their role models, looking like them is surely a step closer to being like their idols.

Family and School

The teenage years are the years of intense physical exertion on the sports field or indoor gyms of most schools.

The teenager is being introduced to certain sports for the first time and the rewarding burst of serotonin after a bout of gymnastics at the school gymnasium serves as a motivation for further stretching the body’s limits.

Also, some families encourage their children to follow in a tradition already established by their predecessors. This may require some level of physical exertion or body-building. Other families exercise together.


Bullying is a very serious issue among teenagers. In the classroom; on the playground, in the locker room, bullies are everywhere.

The larger and stronger looking kid tends to consider he is superior to others and thus arrogates power to him.

Oppressing others fuels his usually inordinate ego. Sadly, bullying has been identified as a reason some boys want to grow a larger and stronger body. They want to be the toughest kid on the block, so they can oppress their peers.

On the bright side, some teenagers also derive their motivation for body-building from a desire to stand up to bullies.

The opposite sex:

The teenager is not just developing his sense of self at this stage; he also becomes more aware of the opposite sex and how she perceives him.

Just as the teenage girl dresses up to impress the male, the male also works out to enhance her perception of him as attractive and healthy. After all, it’s no secret that the ladies tend to gosh when the trimmest guy shows off his abs.

A lot of girls are attracted to men with a little muscle. If you are wondering why they like muscular guys, you need to take a history lesson and you should also think about psychology.

If a man is muscular, it means that he has good genes, has self-discipline, he can take good care of themselves, he has socio-economic stability, and it is also a sign of good health. As a matter of fact, what more could a girl want from a guy?

Naturally, you shouldn’t judge men only based on their physical aspect, but let’s face it: a lot of women do that. Just like men prefer healthy looking women with well proportioned body, pretty face, and fair complexion when looking for a mate, the same applies to women as well.

The only difference is that they are looking for other qualities. Women consider men with a muscular body more attractive than skinny or overweight men. Although there are some women who have other preferences, in the majority of the cases women like fit men because they consider them a better mate

Teenage boys are aware of this fact and they want to impress the opposite sex, and so, they hit the gym!


Self-esteem is a very important motivation for teenagers who hit the gym. A boy with a positive self-esteem has tremendous belief in himself and continually strives to out-do his best.

He accepts his body image and seeks physical improvement only as a way of projecting who he is, and not as a means for seeking societal validation or acceptance. His quest for strength is borne of the immense belief he has in his ability to carry through the discipline and strict regime of body-building and fitness.

A negative self-esteem on the other hand has been known to push youngsters who have not accepted their own body image and who do not feel confident in their own skin to body-building, as it not only provides an escape for them but also presents an opportunity for physical improvement for them.

Peer Influence

Boys are usually highly impressionable and vulnerable to the “crowd mentality” in their teenage years. They tend to be influenced by their peers and if the “coolest” kid on the block hits the gym and survives only on a diet of protein shakes and veggies, then they’re sure following suit. Peer pressure is a major reason teenage boys want to be bigger and stronger, since the perception of strength is usually a function of size.

Sense of Identity

It is during this stage that the male child is beginning to carve an identity for himself. It is quite important for him to protect this identity of his.

Just as it applies in the animal kingdom where strength is the ultimate backing for identity, the instinctive craving for identity drives him to strengthen his physique and broaden his frame as he strides along the streets, thereby creating a perception of a strong and confident personality.

Confidence boost

Educational psychologists posit that the strict regimen and routine associated with body-building activities give the teenage male a sense of structure which is important to his overall mental health and development.

Some even argue that the attraction to growing a stronger and larger body is innate. This activity presents an opportunity for setting a tangible set of measurable short term goals, whose achievement creates a sense of self-belief and confidence.

Gym is fun:

Have you ever been to the gym? I have, and I can assure you it is fun. It is a place where peers with similar physical goals can meet and interact.

The feeling of camaraderie that exists in a gym environment is a strong magnet for teenagers and young adults alike.

Right there in the gym, the boy gets to meet people who have achieved his set fitness goals and he is able to access fitness tips.

He doesn’t need to visit the cover of any fitness magazine or look to images of his idol, right in his local gym; his idea of a perfect body is personified.

So, if you are a parent or guardian and you wonder why your teenage son or ward spends more time in the gymnasium than he spends in the library, wonder no more.

This also accounts why many are now more concern about healthy foods and fitness. It is a phase that will pass – or not. And do learn more about hgh benefits for weight loss and fitness for more complete wellness.

Special Sweet Recipes for Staying Fit

fitness-and-foodFinding your balance in life is important, and if you practice a physical activity like going to the gym or taking fitness classes, this is even more significant. When you decide to practice a sport, you need to remember that this is a way of living, as your choice will influence different aspects of your life.

Staying fit equals a healthy life, taking premium fitness enhancers such as top muscle or cutting supplements, so if you want to learn how to do this right, you’ll also have to learn what to eat and what to avoid.

You don’t have to go to a nutritionist to teach you what foods you need to eat because there are plenty of recipes that you can access on different sites. Apart from this, you can have a great time learning to cook them at home. Home-made food is better than eating at a restaurant, and it allows you to discover skills that may be hidden in each of you.

Let’s see some foods for fitness and wellness that you can prepare at home, with just a few ingredients and a few minutes spent in the kitchen.

Something Sweet for Gourmands                                                            

If you like sweets, but you’re afraid of the extra calories that chocolate usually has, we have an easy recipe that you can do right in your kitchen. The ingredients are easy to find and simple to use. You will need some pieces of frozen mango, dried dates, cashew nuts, desiccated coconut, a half of lemon zest, one tab of lemon juice, one dessert spoon of melted coconut oil and some vanilla essence or powder.

You don’t need special skills for this recipe, but you will need a blender to mix everything. After 30 seconds in the blender, roll the composition into small balls and cover them with desiccated coconut. It’s very easy to make, and it’s also fun. Once the balls are ready, place them in the freezer and serve when you want something sweet.

Banana and Cacao Muffin Cakes

For those that can’t stay away from chocolate, this recipe is the best healthy alternative. It contains bananas that give you energy, and they can also help you lose weight, or better said, they help you not gain more weight.

You will need one cup of almond meal, one cup of sorghum flour, and three ripe and mashed bananas. You will also need two eggs, one tab of melted coconut oil and some dried dates. Apart from these, you’ll also need one tab of cocoa powder, one tablespoon of vanilla, one of baking powder. Have one dash of apple cider vinegar ready, a pinch of salt for taste and cacao nibs for topping. As you can see, the ingredients are not very sumptuous, but the result will be.

You need to melt the coconut oil and add the vanilla and the eggs in a bowl and mix them well. You can add some banana-nut-cc-muffinsb-3-23-10more coconut oil and the mashed bananas. In another bowl, you can add all the dry ingredients – the sorghum flour, the almond meal, the salt and the baking powder. It’s now the time to combine the two mixes, stir some, and then split the mixture into two equal parts. In one of the combinations you need to add some cocoa.

For creating the visual effect, you need to add some white mixture at the bottom of the muffin cup and complete it with some dark mixture on top. Once all the muffin cups are finished, you need to add some cacao nibs on all of them.

It will take you about 25 minutes to cook the biscuits in an oven that was preheated to 165 degrees Celsius, and once they are ready, you need to let them cool for a few minutes.

These two recipes are easy to do and don’t require your unique skills. However, they are delicious, and they will make your family addicted to healthy sweet recipes.