Contributed by: Rachana Arya
Every mum has said it – “eat your greens: they’re good for you!”
So, what’s the big hype about eating your greens? In this blog, we will talk a little more about the role of those leafy green veggies in your diet and how they could help with improving unpleasant menopause symptoms.
What it is that makes leafy greens so good for you?
First things first. The greens we are talking about are a family called brassicas.
This group of veggies include – broccoli, cabbage, cauliflower, Brussel sprouts, kale, mustard greens, and turnip, to name a few.
So there’s something there for everyone!
The great thing about greens is that they are nutritional superstars, brimming with vitamins and minerals and fibre.
Also, according to studies, evidence has been found that greens support the production of a fantastic enzyme that can help mimic estrogen and reduce menopausal symptoms.
That’s a lot of health benefits to consider!
What’s the connection with greens?
Greens play an integral role in avoiding the typical onslaught of menopause-related symptoms that include:
- Hot flashes
- Irregular periods
- Vaginal dryness
- Night sweats
- Sleep disturbances
- Mood swings
- Weight gain
- Heart palpitation
- Slowed metabolism
- Decreased muscle mass
Include these nutritious greens in your everyday diet
Findings of a study indicate that broccoli could be seriously beneficial for menopausal women.
This leafy vegetable has a positive impact on a significant reduction in overall menopausal symptoms and specifically in physical symptoms, including hot flushes, arthritis and low moods.
Broccoli is also full of calcium, which is needed to maintain strong bones and prevent osteoporosis common during menopause.
It is recommended that every woman should aim for at least 5 servings of broccoli in a week.
There are a million reasons to eat spinach — especially if you’re experiencing menopause.
Its stellar nutrient profile has been linked to impressive health benefits. This leafy vegetable is an affordable method for treating menopausal symptoms.
It is rich in antioxidants like lutein, beta carotene, coumaric acid, and ferulic acid that reduce inflammation and ease symptoms.
In fact, spinach is probably your best bet for reducing the severity, duration, and frequency of hot flashes during menopause.
It is high in folic acid, which is needed to alleviate hot flushes and night sweats.
Kale is a superfood that is packed with hormone balancing qualities. It is high in calcium – one cup of chopped kale contains around 100 mg – which is important for women in their middle years because decreasing levels of estrogen in menopause is directly related to the development of osteoporosis.
It also contains several other compounds that are beneficial for breezing through menopause.
It has very high levels of hard-to-obtain nutrients like vitamins A, C and K – one cup of chopped kale provides well more than the recommended daily allowance of these vitamins.
The humble cabbage may not seem like a super-food, but it is an exceptionally healthy food that is chock-full of beneficial nutrients.
It is especially high in vitamins C and K. Studies have revealed that cabbage contains phytoestrogens which can be beneficial in regulating menopausal symptoms and aid hormone balance.
A diet high in phytoestrogens results in reduced hot flushes in menopausal women.
Cauliflower is nutrient-dense — packed with loads of vitamins, minerals and nutrients — especially for women during midlife or those going through menopause.
Not only that, but it is also one of the best brain-healthy foods. Nutritionists think that menopausal women who eat large amounts of cauliflower have a lower risk of experiencing insomnia, brain fog and other cognition issues associated with menopause.
So it’s worth upscaling your intake of this vegetable to help fight hormonal changes that hit the body during menopause.
Whether you’re suffering from the dreaded night sweats, insomnia, hot flashes, irritability or any other combination of the above mentioned troubling symptoms, leafy green brassicas can be a boon for your health.
They can make a big difference in how you experience menopausal hormonal changes, making the transition easier.
Also, it’s a wise move to opt for regular health checkups to keep an eye on your overall health.
These health checks enable you to keep an eye out for triggers that can take your health for a toss and take preventive measures if anything off pops up.