The Mediterranean diet relieves menopause symptoms?
WHAT THEY’RE SAYING
A diet rich in certain fruits, vegetables, pasta and red wine may help ease menopausal symptoms such as hot flashes and night sweats.
WHAT WE KNOW
Hormone therapy is the only known effective treatment for the symptoms associated with menopause such as hot flashes and night sweats. Unfortunately, hormone therapy comes with an increased risk for heart disease, stroke and breast cancer. Women must either suffer with these symptoms or initiate hormone therapy in hopes of relief while also worrying about the risks associated with it.
Recent research has found that an alternative therapy may be an option for women suffering from these symptoms. A Mediterranean-style diet may provide relief from hot flashes and night sweats in menopausal women.
HOW DO WE KNOW THIS?
Over 6,000 women between the ages of 50 and 55 were surveyed over a 9-year period. Researchers documented their diet, exercise, smoking and drinking habits. Over 58% of these women reported experiencing hot flashes, night sweats or both. The menopausal women who reported eating a Mediterranean-style diet, consisting of mostly strawberries, pineapple, melon, garlic, salad greens, pasta and red wine, were 20% less likely to report experiencing these symptoms than women who didn’t. Menopausal women who reported eating high-sugar, high-fat diets were 23% more likely to experience hot flashes and night sweats.*
The combination of healthy food and exercise is important for a healthy body at any age. Here is yet another reason why eating a diet rich in fruits, vegetables, beans and other plant foods (whole grains, nuts, olives), like those found in the Mediterranean diet, are good for you. Remember to fill half your plate with fruits and veggies and don’t forget to stay hydrated!
In warmer weather, it is essential for your health to stay well hydrated. Water is the best option to quench thirst and to help you digest your food, and it complements all types of foods. In addition to counting toward your daily fluid intake, consuming juicy fruits and vegetables is also a great way to get extra vitamins and minerals.
Fruits and vegetables can be easily incorporated into your diet. With such a wide variety of colors, textures, and flavors, how could you get bored? Whether fresh, frozen, canned, dried, or 100% juice, all forms of fruits and veggies provide vital vitamins, minerals, and nutrients to keep your body strong and active.
*Gast, Gerrie-Cor M. and Gita D. Mishra. “Fruit, Mediterranean-style, and High-fat and -sugar Diets Are Associated with the Risk of Night Sweats and Hot Flushes in Midlife: Results from a Prospective Cohort Study.” American Journal of Clinical Nutrition, Apr. 2013. Web. 25 Apr. 2013. View Article