How to Choose Menopause‐Friendly Autumn Foods

Identifying Autumn Foods from the Five Groups

Recognize your dietary needs during menopause. Fluctuating hormones have an impact on your body and mind. These may lead to symptoms such as slowed metabolism, mood changes, and thinning hair. The following nutrients present in autumn foods can ease menopause symptoms: Calcium, to maintain strong bones Vitamin D, to aid calcium absorption Magnesium, to boost your mood and maintain your blood sugar Vitamins A, C, and E, to slow down the aging process as well as maintain heat regulation and vaginal lubrication B-vitamins, to maintain a healthy mood and balance blood sugar Zinc, iron, and copper to maintain a healthy immune system

Delight in fall fruits. Autumn is a bountiful time for fruits. It provides a harvest of vitamin- and nutrient-rich choices such as apples and grapes. You can incorporate fruits into any meal of your day and this may ease menopause symptoms such as hot flashes. Choose a wide variety of the following fresh, frozen, or dried autumn fruits to your menopause-friendly diet: Apples and pears Pomegranates Grapefruit and tangerine Dates Kiwi

Savor autumn veggies. Fall presents a unique time to reap an assortment of vegetables high in vitamins A, C, and E. In addition, they provide a range of the B vitamins and iron. All of these can reduce cell damage and ease your symptoms of menopause. Choose different fall vegetables at most meals to get the most benefits for your body during menopause. These might include: Brussels sprouts Root vegetables such as parsnips, rutabaga, and turnips Cauliflower Squashes such as winter, delicata, acorn, and pumpkin Sweet potatoes Swiss chard

Add some phytoestrogens. Some foods contain plant estrogens, or phytoestrogens. Eating these natural estrogens may help relieve you of your menopause symptoms. Up your phytoestrogens with these menopause friendly autumn foods: Dried dates Winter squash Broccoli Yams Apples

Increase your calcium intake. Menopause can speed up bone loss. Calcium-rich foods can help decrease bone loss, especially if you are not on hormone replacement therapy. Many women will reach to dairy products for calcium, but there are many autumn-friendly foods that provide this key nutrient. You can increase your calcium intake by selecting a variety of the following fall foods: Bok choy Broccoli Sweet potato

Cooking Menopause-Friendly Autumn Meals

Start the day off right with an autumnal breakfast. Fall mornings are often chilly. This is the perfect opportunity to use some menopause friendly autumn fruits to start your day off warm and cozy. You can choose to eat fruits, vegetables and calcium alone, or incorporate them with other foods. Some examples of menopause friendly autumn breakfasts include: Oatmeal with warmed skin-on apples, pumpkin, cinnamon, and pecans Whole grain cereal with kiwi and pomegranate Omelet with squash, Swiss chard and goat cheese

Load up for lunch. Your midday meal is also a great time to eat autumn foods that can ease your menopause. From soups to salad and sandwiches, there are an infinite ways to incorporate lots of menopause friendly fall foods. Make savory soups from autumn vegetables. Not only are they menopause friendly, but can also offer you warmth and comfort as the temperatures begin to dip. Some soups you could try are: butternut squash with chili and crème fraîche and Thai pumpkin soup. Other hearty options include: chicken soup with squash and bok choy as well as cauliflower-cashew soup with crispy buckwheat. Toss a salad together made of fall foods that are menopause friendly. You could mix kale with roasted root vegetables and a pomegranate balsamic dressing or throw some greens into a blend spiced pumpkin with lentil and goat cheese. Another option is a fennel, celery and pomegranate salad.

Savor a sensuous dinner. The sun sets ever earlier in the fall, causing temperatures to dip. These conditions often call for savory and hearty meals that warm you and provide comfort. But you can also use the meal to get even more menopause friendly autumn foods in your diet. From stews to roasted vegetables, you can load up your dinner with lots of healthy choices. Pumpkin risotto Roasted autumn veggie medley including parsnips, turnips, squash, and beets Pierogies with sausage, cabbage, and pear Beef and pineapple tacos Lemon rosemary chicken with broccoli Squash pizza Squash and sage lasagna

Delight in a dessert. You don't have to leave your menopause friendly fall foods just for main meals. Making a dessert that incorporate fall foods may further ease your menopause symptoms. Some options you might try include: Anjou pear cake Pear or apple crumble Apple and pear galette with walnuts Rutabaga and pear hand pies Butternut squash muffins with frosting Pumpkin pie