Guest Author - Carolyn Chambers Clark, ARNP, EdD

There are many foods you can eat to help you avoid the symptoms of menopause and ward off diseases associated with menopause. A vegetarian diet for menopause (that includes specific kinds of fish) is helpful for most women. I've listed some of the foods to add to your meals below.

Foods to help ward off cancer

*fresh apples inhibit tumor growth

*sardines, almonds, green leafy vegetables, blackstrap molasses, broccoli and cabbage are full of calcium that may help prevent cancer

*tomato juice or carrot juice can help repair DNA; damaged DNA is correlated with cancer

*grapes contain resvertrol that has the ability to destroy cancer cells

*onions contain flavonoids that protect against carcinogens

*raspberries and strawberries inhibit the growth of tumors

*soy contains anti-breast cancer substances

Foods that reduce depression, nervousness and irritability

*egg yolks, soybeans and whole grains contain biotin; a biotin deficiency is correlated with depression

*whole grain breads and cereals, figs, spinach and kale contain magnesium that wards off depression, nervousness and irritability

*trout, herring, eggs, tempeh, sea vegetables, miso and kelp are high in vitamin B12 that protects against depression

Foods that reduce dizziness

*wheat germ, avocado, sunflower seeds, bananas, dried beans, corn, potatoes and soybeans contain vitamin B6; a deficiency in this vitamin can lead to dizziness

Foods that protect against fatigue

*kelp enhances thyroid function, thereby reducing fatigue

*soy with citrus fruit, peppers, strawberries, cauliflower, parsley or watercress can provide iron that wards off fatigue

*brown rice, dates, legumes, lentils, mushrooms, split peas, tuna and whole grains contain folic acid that fight fatigue

Foods that ward off hair loss/thinning

*Copper works with zinc to aid hair growth; sources include barley, beets, garlic, nuts, pecans, soy, radishes, raisins, and seafood

*fish provides essential fatty acids that keep hair healthy

*cook in iron pots to get the iron you need to keep your hair healthy

*to improve circulation eat vitamin C-rich foods such as beet greens, black currants, mangoes, sweet peppers and pineapple

Foods that protect against headaches

*tryptophan-rich foods such as brown rice, turkey, peanuts and soy help prevent headaches

For a soy choice to help with headaches click on unsalted or lightly salted soy nuts

*riboflavin-rich foods such as lima beans, spinach, peas, kale and sunflower seeds can help reduce migraines

Foods that reduce hot flashes

*12 ounces of tofu or three glass of soy milk has been shown to reduce hot flashes

*a tablespoon of flaxseeds on your cereal or salad or ground in a coffee grinder and sprinkled in a glass of water

Foods to help you sleep

*banana, cucumber, beets and/or rice eaten at dinner may aid sleep because they contain melatonin

*eat whole grain breads and cereals, dates, green leafy vegetables, legumes, lentils, mushrooms,and/or split peas because they contain folic acid, a sleep aid

This article is excerpted from LIVING WELL WITH MENOPAUSE by Carolyn Chambers Clark, available August 1, 2005. For a complete listing of foods and how they can help see LIVING WELL WITH MENOPAUSE.

To order LIVING WELL WITH MENOPAUSE, click on Purchase LIVING WELL WITH MENOPAUSE

For soy choices to help with headaches, hot flashes, fatigue, dizziness, and more, click on unsalted or lightly salted soy nuts

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