I have asked around and the menopausal experiences I have heard of can beat all of the concluded lists of worries. Hot flashes and sweat nights? They can make one stressed in ways you and I could only imagine. Along with many other uninvited symptoms, menopause brings along, weight gain is the dreadful symptom ladies over 50 don’t get excited for. No surprise there!
Try These Soothing Drinks During Menopause
Why exactly are women in menopausal age forced to deal with non-healthy weight issues? Is there any particular reason for that except for the fault in the diet? Weight gain could be due to a combination of changing hormones, genetics, lifestyle, and aging. Gaining excess body weight could certainly increase your risk of developing diseases such as diabetes and heart disease [possibly reduced estrogen levels]. In addition to that, this could affect other menopausal symptoms too.
A woman stepping into the age of menopause should concern herself with a healthy diet that will help her lose excess body weight. In a study of postmenopausal women, it was found that those who had lost weight of at least 10 lbs [4.5 KG] or 10 percent of their body weight over a year were more likely to eliminate hot flashes and night sweats(1). Everyone should be careful with what they have on their plate, especially women during menopause. Along with other food you add to your diet, try these soothing drinks during menopause to keep your body weight healthy to prevent the incoming symptoms. Juices are not scientifically proven to help menopausal symptoms, but many anecdotal studies proved that juicing has helped many women during and after menopause.
Juicing has many health benefits due to the highly absorbable nutrients in a concentrated form that are readily digested and absorbed. It can support and improve your hormonal health via micronutrients such as vitamins, minerals, enzymes, and phytonutrients. Increasing the intake of fruits and vegetables via juice is a great way to improve fertility and healthy reproductive cycle. Besides, they can help you in improving blood sugar control and reducing body weight by improving the body’s ability to absorb the nutrients needed for metabolism.
Try to add more fresh and organic vegetable juices to your diet because they are low in sugar and calories. Completely avoid adding sugar to your glass of juice as it can raise your blood sugar rapidly because of the high fructose content(2). Spike in blood sugar will stimulate the pancreas to release more of the hormone insulin and excess insulin in the body will increase the conversion of calories into fats in the blood.
That will revive the enzyme that increases the uptake of fat from the bloodstream into fat in the body’s cells. Little to no sugar is the safe option. And it is reported that Americans consume 21 percent of refined sugar from soft drinks. So, it doesn’t take a genius to know that soft drinks are not good for a healthy body. Here is a list of juices you should stock in your fridge at an early age itself.
Many studies have proved that tomato juice has helped women sail the menopausal waves with ease. A glass of tomato juice a day could ease menopausal symptoms, according to researchers from Tokyo Medical University. In the study, 93 women were given tomato juice and had their heart rates and other markers checked. At the end of the study, the results showed that menopausal symptoms(3) in those women had considerably halved and increased resting energy expenditure. Those symptoms included anxiety, hot flashes, irritability, etc. The studies proved that drinking 200ml of the juice twice a day for eight weeks brought significant effects on overall symptoms and cholesterol as well.
Chemicals found in the juice act is a similar way to the hormone estrogen. The juice contains many ingredients that are both physically and psychologically beneficial such as gamma-aminobutyric acid [GABA], lycopene, esculeoside A, and 11-octadecadienoic acid. GABA reduces psychological stress(4) and lowers blood pressure. Lycopene has anti-cancer effects and is effective at weakening cardiovascular diseases, osteoporosis, and mental disorders. The juice can improve glucose tolerance in high- fat diet-induced obesity. It can reduce anxiety and improve overall heart health. The most important fact is that the juice has helped women burn off more calories while at rest and their blood fat levels went down.
Carrot juice is healthy and refreshing to the body. It can do wonders if consumed daily. The nutritious content in the juice can help women over 50 in different ways. The juice gives you at least three essential phytochemicals; terpenes, phenolic acids, and carotenoids.
The inclusion of beta carotene in carrots is also preventive against breast cancer which reaches its peak around menopause. Researchers have found that women who had carrots daily had five times decreased risk of getting breast cancer when compared to those who did not consume carrots(5). As carrots are high in potassium, they can reduce the risk of cardiovascular disease by lowering blood pressure and reducing the risk of inflammation.
Menopausal symptoms such as insomnia, dizziness, and mood swings can be killed with a glass of beet juice. The juice contains minerals, vitamins, dietary fiber, potassium, iron, calcium, copper, betaine, manganese, folate, and antioxidants. It can enhance your muscle power and strength along with optimal blood circulation in the body. Because of the significant amount of iron, it can regenerate the red blood cells to help prevent anemia(6). As it is an effective detox, the drink can refresh and cleanse your blood. The vitamin C and betalains can eradicate cancer-causing free radicals from the body. Not to forget the naturally occurring nitrates that can reduce blood pressure.
A happy liver is said to ease menopause as it is the main filtration system in the body. Beetroot juice contains betaine which can boost the functionality of the liver by preventing fat accumulation and maintaining proper electrolyte balance, along with the presence of antioxidants, calcium, B vitamins, and iron. During menopause, the liver can easily get overworked because of its multiple attempts at clearing the body of excess hormones. So, drinking 60-100 ml of fresh beetroot juice daily will be highly therapeutic to various organs of the body along with your mind.
Cucumber juice can bring a whole different level of cooling to your body with its high water content. The fresh and crunchy juice with high fiber content will help you eliminate toxins from your body and keep the tissues healthy while preventing dehydration. To keep the bones dense and strong, your body needs vitamin K and luckily, cucumbers are highly rich in vitamin K which will help to form the bones matrix. It can nourish your muscles with essential minerals like silicon and the high content of antioxidants and compounds such as cucurbitacins and lignans will help the body fight cancer cells.
Moreover, the drink can help you reduce the high blood pressure, a major risk factor for heart disease, by giving a hand to the kidneys to get rid of excess sodium in your body. You can make up for deficiencies in your diet by adding cucumber juice because it is a rich source of nutrients like vitamins A and C and manganese. The other major benefits of antioxidants in cucumber are its ability to reduce stress on the cells, prevent many menopausal symptoms, and slow the aging process. The drink could easily be your alternative replacement for sodas or other sugary drinks!
There are many benefits of drinking 16 ounces of celery juice daily on an empty stomach. It can revitalize your lover and lower the viral load during menopause. The 25 anti-inflammatory compounds in celery can protect the flare-ups in the form of hot flashes(7). It soothes inflammation that is linked to illness like osteoporosis.
Celery contains phthalides which work to relax artery walls and increase the blow flow in the body. With the added benefit of fiber, magnesium, and potassium, it will regulate the blood pressure. Its ability to balance hormones due to the presence of plant phytoestrogens is found to have menopause-busting effects. Celery can keep your fluid levels up helping with the body’s hydration levels. The drink can lower stress hormones called cortisol and induce calmness and is an anxiety remedy.
Women in menopausal age are prone to the drop in bone density because of the falling levels of the hormone estrogen. At least 1.200 mg of calcium intake is recommended daily to prevent bone loss. Two nutrients that are necessary for bone strength are calcium and vitamin D.
Dairy products such as milk, yogurt, etc can help you in that because milk is a rich source of calcium and vitamin D(8). Take a juicer and juice any fruit with milk if you don’t like plain milk. Fruits can help you prevent bone loss in the first place along with preventing several menopausal symptoms. They are low in calories and make you feel full, thereby help you with weight maintenance. Other great choices of alternatives are soya milk and almond and nut milk.
Another juice you should start storing in your fridge is orange juice. If it is calcium-fortified or orange-tangerine, the better. Orange juice can give you a great dose of calcium and potassium in addition to vitamin C and folic acid, which are necessary at the menopausal age to protect bone health from the risk of fractures and osteoporosis. It is also a beverage high in antioxidants.
Regular consumption of the drink can benefit you in several ways including the improved immune system and heart health, decreased inflammation, and reduced risk of kidney stones(9). However, as it is high in calories and sugar, as fruits generally are, it is always better to consume it in moderation and choose only freshly squeezed.
Purple Grape Juice
Purple grape juice is a known powerpack house of powerful and beneficial antioxidants. It can enhance your mood and improve blood flow to the brain and cognition as well. The mineral boron it contains can help your body increase the ability to retain estrogen. Furthermore, it reduces the amount of calcium you excrete which in turn helps the bone density and bones will stay stronger for longer.
If you feel the hot flashes creeping up your body, make this blend ready in the fridge to gulp down. It is a centuries-old Ayurvedic remedy for hot flashes. As pomegranates contain huge amounts of phytoestrogens, the blended juice will help with many menopausal symptoms(10).
There are powerful antioxidants present in pomegranate juice which can provide cardiovascular protection. Refrigerate a cup of pomegranate with half a teaspoon of lime juice and a teaspoon of sugar [avoiding sugar is the safe option] to save you from the hot flashes that come out of nowhere.
One thing women at menopausal age often experience is dryness due to the decrease in estrogen levels. Drinking water can help with that symptom in addition to flushing your kidneys. Drink plenty of water as your body needs hydration to replace fluids lost to perspiration during hot flashes.
Eight glasses of water a day is necessary for any human. With menopause in hands, drinking 8-12 glasses of water helps in ways you can only imagine. It can reduce the bloating that occurs with hormonal changes and prevent weight gain. Try to drink 500 ml of water, 30 minutes before a meal because then you might only consume 13 percent fewer calories during the meal. Water will help you feel full and increase metabolism. In her book, “The Menopause Diet”, Larrian Gillespie refers to water as “liquid oxygen” as water is critical for menopausal women. It will hydrate cells, eliminate toxins from the body, and moisturize your skin.
Along with the aforementioned drinks, you can add apple juice, cranberry juice, and banana juice too. The nutrient boron in apples is important during menopause as it increases the body’s ability to absorb and hold onto vitamin D and estrogen. Cranberry juice can help reduce the infection of the walls of the urinary tract which is common in women after menopause. Bananas and other potassium-rich foods such as avocados and apricots can help maintain normal blood pressure by fighting the effects of sodium in the diet.
All these drinks can effectively help menopausal women in said different ways. What you choose to quench your thirst can either rob your body of nutrients or add them to the health of the body. Thus, choose the drink you stock to tone down the severity of menopausal symptoms and be careful of the drinks that can sabotage your attempts at losing weight.
- ScienceDaily. (2020). Weight loss resulting from a low-fat diet may help eliminate menopausal symptoms. [Online] Available at: https://www.sciencedaily.com/releases/2012/07/120711101030.htm
- Oxford University. (2020). How safe is fructose for persons with or without diabetes?. [Online] Available at: https://academic.oup.com/ajcn/article/88/5/1189/4649075
- Cleveland Clinic. (2020). Menopause, Perimenopause, and Postmenopause. [Online] Available at: https://my.clevelandclinic.org/health/diseases/15224-menopause-perimenopause-and-postmenopause
- Informa UK Limited. (2020). Gamma-Aminobutyric Acid (GABA) and Plant Responses to Stress. [Online] Available at: https://www.tandfonline.com/doi/abs/10.1080/07352680091139277
- National Center for Biotechnology Information. (n.d). Dietary Carotenoids and the Risk of Invasive Breast Cancer. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564658/
- ResearchGate GmbH. (2008 – 2020). The role of beta vulgaris (beetroot) in hemoglobin (Hb) elevating in patients with Anemia due to iron deficiency. [Online] Available at: https://www.researchgate.net/publication/333934796
- NOF. (2020). Calcium And Vitamin D. [Online] Available at: https://www.nof.org/patients/treatment/calciumvitamin-d/
- Oregon State University. (2020). Immunity In-Depth. [Online] Available at: https://lpi.oregonstate.edu/mic/health-disease/immunity
- Jobson Medical Information LLC. (2000 – 2020). Focus on Phytoestrogens. [Online] Available at: https://www.uspharmacist.com/article/focus-on-phytoestrogens