Best Diet Plan For Menopause

Have you ever wondered what is the best diet plan for menopause? I can tell you with confidence that is was the Paleo Diet for me. The following is about my personal experience with the Paleo Diet, and how it helped me when I was going through menopause. If you are suffering from menopause, the right diet might not just help you lose weight but also reduce other uncomfortable

and annoying symptoms of this condition. You want to lose weight, get healthy and do your best to avoid the complications that come with Menopause. You want to look and feel good again. You aren’t alone. There are thousands of women out there that have found success using this diet plan for menopause. Eating healthy is an important part of leading a healthy lifestyle. This article covers

how eating healthy affects your body and overall health. Growing awareness about the impact of eating healthy has led to the rise of healthy food and beverage options. However, the information overload makes it hard for most of us to decide what is healthy, and how we can benefit from it. This guide will help you sort out all the myths, and distinguish between misleading facts and genuine insights on eating healthy.

Best Diet Plan For Menopause

If you are looking for information on the best diet plan for menopause, this hub might help you a lot. It is not uncommon that women at this age start putting on weight and sometimes they even develop health problems. The best diet plan for your menopause can indeed be different from one person to another depending on many factors. Here is what we have explored so far in our effort to come up with the best diet plan for menopause:

Some risk factors and symptoms linked with aging and menopause can’t be changed. But good nutrition can help prevent or ease certain conditions that may develop during and after menopause.

Basic Dietary Guidelines for Menopause

During menopause, eat a variety of foods to get all the nutrients you need. Since women’s diets are often low in iron and calcium, follow these guidelines:

Get enough calcium. Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. Aim to get 1,200 milligrams per day.

Pump up your iron. Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.

Get enough fiber. Help yourself to foods high in fiber, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.

Eat fruits and vegetables. Have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Read labels. Use the package label information to help yourself make the best choices for a healthy lifestyle.

Drink plenty of water. As a general rule, drink eight glasses of water every day. That fulfills the daily requirement for most healthy adults.

Maintain a healthy weight. If you’re overweight, cut down on portion sizes and eat fewer foods that are high in fat. Don’t skip meals, though. A registered dietitian or your doctor can help you figure out your ideal body weight.

Cut back on high-fat foods. Fat should provide 25% to 35% or less of your total daily calories. Also, limit saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and boosts your risk for heart disease. It’s found in fatty meats, whole milk, ice cream, and cheese. Limit cholesterol to 300 milligrams or less per day. And watch out for trans fats, found in vegetable oils, many baked goods, and some margarine. Trans fat also raises cholesterol and increases your risk for heart disease.

Use sugar and salt in moderation. Too much sodium in the diet is linked to high blood pressure. Also, go easy on smoked, salt-cured, and charbroiled foods — these foods have high levels of nitrates, which have been linked to cancer.

Limit alcohol to one or fewer drinks a day.

Foods to Help Menopause Symptoms

Isoflavones, or plant estrogens, found in plant-based foods act in the body like a weak type of estrogen. Soy may therefore aid in reducing menopause symptoms, albeit research findings remain murky. Some have been recommended to reduce cholesterol and to stop night sweats and hot flashes. Soy milk and tofu are two examples of foods that contain isoflavones.

Avoid Foods During Menopause?

If you’re having hot flashes during menopause, you may find it helps to avoid certain “trigger” foods and drinks, like spicy foods, caffeine, and alcohol.

Supplements After Menopause

Because there is a direct relationship between the lack of estrogen after menopause and the development of osteoporosis, the following supplements, combined with a healthy diet, may help prevent the onset of this condition:

• Calcium. If you think you need to take a supplement to get enough calcium, check with your doctor first. A 2012 study suggests that taking calcium supplements may raise the risk for heart attacks in some people — but the study showed that increasing calcium in the diet through food sources didn’t seem to raise the risk.
• Vitamin D. Your body uses vitamin D to absorb calcium. People ages 51 to 70 should get 600 IU each day. Those over 70 should get 800 IU daily. More than 4,000 IU of vitamin D each day is not recommended, because it may harm the kidneys and weaken bones.

Menopause Diet Plan: Menu Plan for Menopausal Women

You may control your weight by including nutritious snacks like fruit and yogurt in your menopause diet plan.

Ageing is a natural feature of menopause. This hormonal change may be a factor in physical modifications like weight gain. However, adhering to a menopause diet plan that consists of nutrient-rich, low-calorie meals can promote general health and weight management as your body adjusts.

According to the National Institute on Aging, menopause is the stage when your period stops because of a natural drop in female reproductive hormones including estrogen and progesterone (NIA). Menopause normally occurs between the ages of 45 and 55 for people who were given the gender “female at birth” (AFAB), and the complete transition can last up to seven years.

Menopausal symptoms like hot flashes, mood swings, sex pain, or a decline in bone density may occur. According to the NIA, at this time your body starts to burn energy differently and your fat cells shift, which makes weight gain common.

Here is a meal plan for a menopause diet to assist you in maintaining your weight and feeling your best.

Tip

According to the Mayo Clinic, your genetics and aging-related lifestyle changes, such as less activity, might also contribute to weight gain during menopause. As a result, complement your menopause eating plan with additional healthy behaviors like frequent exercise and moderate alcohol use.

Diet Tips for Menopausal Women

Here are some tips to keep in mind as you create your menopause diet plan.

1. Count Your Calories

As you get older, both your body and your calorie requirements alter. According to the Mayo Clinic, you need to consume 200 less calories each day as you become older in order to maintain your weight.

You can better manage your weight by balancing your consumption by adhering to a calorie-controlled diet. According to the Mayo Clinic, including a range of plant-based whole foods in that diet also supports maintaining a healthy weight and general wellness.

According to the National Health Service, eating smaller meals more frequently can also aid in regulating your hunger throughout the day to prevent overeating.

When Should You Eat Calories?

In accordance with the 2020–2025 Dietary Guidelines for Americans, the following is your recommended daily calorie intake if you are AFAB and your activity level:

• ​Not physically active:​ 1,600 calories
• ​Moderately active:​ 1,800 calories
• ​Active:​ 2,000 to 2,200 calories

2. Eat Fiber-Rich Foods

According to the Mayo Clinic, a balanced diet should contain entire foods from as many food groups as possible, especially plant-based options. According to the Mayo Clinic, fiber found in whole foods helps support healthy digestion and help people maintain a healthy weight.

Dietary Guidelines for Americans: 2020–2025 state that adults aged 50 and older who are AFAB should consume 22 grams of fiber daily. Here are some snacks that are high in fiber:

• Fruits and vegetables
• Whole grains like oats, whole-wheat bread and barley
• Legumes like beans, lentils and peas
• Nuts and seeds

3. Get Plenty of Protein

Another crucial vitamin to consume is protein, which, according to the Mayo Clinic, can prevent age-related muscle loss.

The 2020–2025 Dietary Guidelines for Americans recommend that AFAB individuals over the age of 50 have 5–6 ounce equivalents of protein daily. According to the USDA, ounce equivalents describe what “counts” as an ounce of protein. A quarter cup of cooked beans, one egg, one tablespoon of peanut butter, one ounce of nuts or seeds, and an ounce of meat, chicken, or fish are some examples.

You can include the following high-protein items in your breakfast (and other meals):

• Soy products like tofu or tempeh
• Protein-rich grains like quinoa
• Eggs
• Dairy products like yogurt or cottage cheese
• Nuts and seeds
• Beans
• Lean meats like chicken and turkey
• Fish like salmon and tuna

4. Don’t Forget Omega-3s

According to June 2012 research published in the British Journal of Nutrition, include healthy proteins in your meals can also provide you access to additional omega-3 fatty acids, which enhance brain, muscle, and bone health as you age. According to the Office of Dietary Supplements, they can also lower your cholesterol and triglyceride levels and lower your risk of heart disease (ODS).

Omega-3-rich foods include:

• Fish like salmon, mackerel, tuna, herring and sardines
• Nuts and seeds like flax, chia seeds and walnuts
• Plant oils like flaxseed oil, soybean oil and canola oil

5. Consider Eating Phytoestrogens

According to April 2012 research published in Nature, eating a balanced diet will naturally provide you with phytoestrogens, a plant-based molecule that may function as a mild type of estrogen in the body.

A analysis published in JAMA in June 2016 discovered a correlation between phytoestrogens and mild reductions in menopausal symptoms including hot flashes and vaginal dryness, which are caused in part by your body’s decreased estrogen production. For the vitamin to be strongly linked to menopause alleviation, more investigation is necessary.

Nevertheless, a balanced diet already contains natural sources of phytoestrogens, which can be found in things like:

• Soy products like tofu and tempeh
• Seeds like flax and sesame
• Nuts
• Fruits and vegetables
• Legumes

Tip

Because the benefits of including phytoestrogen-rich foods in your diet are not clear, talk with your doctor before increasing your intake of these foods.

6. Remember to Hydrate

Older adults are at higher risk for dehydration, according to the Cleveland Clinic. As a result, don’t forget to consistently drink plenty of water and other hydrating fluids like herbal tea.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, that entails AFAB individuals consuming approximately 11.5 cups of fluids daily. This recommendation for daily hydration is still widely accepted even though it dates back to 2004.

How do you ensure your body gets adequate fluids? Every day, consume the amount of liquids equal to your weight (in pounds) divided by two.

6 step menopause diet plan

Menopause is a normal aspect of a woman’s life that isn’t discussed nearly enough. It is understandable why so many women are not aware that what they eat and drink has a big impact on the symptoms of perimenopause and menopause.

Menopause is the period-free phase, which typically occurs at age 51. Before you can recognize that you are postmenopausal, you need to go 12 months without a menstruation. Around the age of 42, when our ovaries start to produce fewer of our reproductive hormones, many women begin to notice symptoms (perimenopause).

Estrogen and progesterone naturally fluctuate and then decline, which results in symptoms. Menopausal and peri-menopausal symptoms are two major reasons why women visit my clinic.

Hot flushes and night sweats are only two examples of symptoms that can be effectively treated with herbal medicine. But I discover that a lot of women can control mild to severe symptoms with a combination of dietary adjustments and herbal tea, never requiring extra help.

I frequently recommend the following 6-step diet regimen to my clients:

1. Eat foods to help to balance hormones

Large scale population studies tell us that following a Mediterranean style of diet can lead to improvements in hormonal symptoms at menopause.

A Mediterranean diet includes a wide range of fruits, vegetables, herbs, and healthy fats like olive oil, avocado, nuts, seeds, and oily seafood. The Mediterranean diet is minimal in refined sugar and processed foods.

Additionally, I advise my clients who are going through menopause to include meals high in phytoestrogens (plant estrogens) in every meal. The balance of estrogen levels can be helped by phytoestrogens.

This can be as easy as putting some sprouts in a salad for dinner, adding some ground flaxseed to your breakfast, and sipping sage, red clover, or fennel teas throughout the day.

Some doctors advise their patients to avoid foods high in phytoestrogen if they have had breast, ovarian, or endometrial cancer. It is advised that you get appropriate guidance for your particular situation if this describes you.

2. Eat foods to support liver health

Keeping your blood glucose levels stable during perimenopause can help to reduce menopause symptoms; protect against insulin resistance and type 2 diabetes; manage your weight; increase your energy and stabilise moods.

As our estrogen levels decline, insulin resistance can increase, leading to metabolism changes and weight gain. It is important during perimenopause to realise that the way you have been eating and managing your weight in the past may no longer work for you. This can be an extremely frustrating time for many women.

I usually recommend that cruciferous vegetables be eaten everyday. Broccoli, cauliflower, kale, brussels sprouts and cabbage all contain antioxidants that are excellent for supporting liver health and estrogen metabolism.

Other liver loving vegetables include beetroot and bitter greens including rocket lettuce and dandelion leaves.

3. Eat foods to stabilise blood glucose levels, support metabolism, manage weight gain

During perimenopause, maintaining stable blood glucose levels can assist to relieve menopause symptoms, prevent insulin resistance and type 2 diabetes, manage weight, boost energy, and stabilize moods.

Insulin resistance can rise as our estrogen levels fall, changing our metabolism and making us gain weight. It’s critical to acknowledge throughout perimenopause that your former food and weight-management strategies might no longer be effective for you. For many women, this can be a very frustrating moment.

The nutrition advice I most often give for managing blood glucose levels is:

• eat a good breakfast that fills you up and fuels you for 5 to 6 hours
• eat a small amount of protein with every meal (e.g. egg, fish, chicken)
• eat a small amount of healthy fats with each meal (e.g. avocado, olive oil, seeds)
• limit alcohol and refined sugar consumption
• eat 2 to 3 satisfying meals per day and eliminate snacking

4. Eat foods to support bone health

Calcium is the main mineral contained in our bones. Estrogen plays a role in directing calcium into bones throughout our lives. Post-menopausal women have low levels of estrogen and can suffer from weaker bones as a direct result.

Sardines, green leafy vegetables, almonds, broccoli, yoghurt, and egg yolks are among the calcium-rich foods that should be consumed for strong bones.

To ensure that calcium is absorbed from the diet and deposited in the bones, numerous extra vitamins and minerals are required. This is why I advise adopting a Mediterranean-style diet that includes a wide range of nutritious foods (as well as spending some time in the sun every day).

After menopause, I also advise women to keep eating foods high in phytoestrogen. More information on this subject can be found in a blog post about maintaining bone health after menopause.

5. Avoiding refined and processed foods

Many of us seem to have an extra spare tire around our middles after going through menopause. The excess fat may even be advantageous after menopause! As our ovaries begin to produce less estrogen, fat cells may be just what we need to ease the symptoms of menopause.

But since none of us enjoy having additional rolls of fat, I advise you to heed all of the above guidance for hormone stabilization, liver support, and blood glucose control.

Additionally, consuming less alcohol and processed food can help prevent weight gain. Foods that have been processed include spaghetti, cakes, biscuits, bread, crackers, cereal, muffins, and chocolate bars.

6. Make diet changes to suit your individual needs

Each lady is unique. I’ve learned from working with menopausal women that no two women go through menopause in the same way. Each of us has a unique lifestyle, biochemistry, and level of stress in our lives.

I advise concentrating exclusively on what works for you because you are different from your pals and your hormonal fluctuations are also distinct. This entails being aware of your eating habits and emotional state. Try eating more in the morning if you feel the need to nibble after dinner. You might discover that you sleep better and don’t get night sweats.

To manage other underlying illnesses like thyroid, worsening allergy symptoms, histamine intolerance, depression, low energy, reflux, or other digestive issues, some women will need individualized dietary recommendations.

Menopause diet plan to boost your energy and stabilize your mood

Menopause symptoms, which include cognitive fog, anxiety, and hair loss, can frequently feel like a hormonal rollercoaster. Our menopause diet plan was created to help you eat properly and maintain your wellbeing throughout this transition.

According to Jackie Lynch, a trained nutritional therapist and author of The Happy Menopause, “Much like puberty, which is a significant changeover period in terms of hormones, the menopause also takes a toll on our body.” Although weight gain during the menopause can be problematic, the body utilizes fat to produce sex hormones, which frequently decline throughout the menopause, so now is not the time to be eating a low-fat diet.

Our menopause diet plan will assist you in adjusting the various elements of your breakfast, lunch, and supper as well as understanding how to organize your plate in order to maintain your blood sugar levels, your energy level, and the balance of your hormones.

WHAT TO EAT DURING MENOPAUSE

The best diet for menopause balances the three major food groups—protein, fat, and carbohydrates. The good news is that foods high in protein are also likely to be high in fat, according to Lynch. Menopausal women require enough protein in their diet for a variety of reasons, including maintaining a steady blood sugar level to prevent sugar cravings that result in weight gain. A drop in blood sugar can also cause the stress hormone cortisol to be released into the body, which interferes with the production of sex hormones since cortisol takes precedence over estrogen in the body.

Women lose about 40% of their muscular mass and 25% of their bone density during the menopause, according to a 2020 study(opens in new tab). For menopausal women, high-quality sources of protein are essential.

Most people are aware of the importance of eating protein for maintaining bone and muscular density, both of which are problems around the menopause, adds Lynch. Additionally, since they affect our memory, temperament, and focus, we require the amino acids found in protein. Every meal and snack should contain protein to keep your body from creating additional stress chemicals that can impair brain function.

Carbohydrates are a crucial dietary type to include in your diet. During the menopause, Lynch advises choosing wholegrain carbohydrates and starchy foods over sweet foods and white carbs. Because the body uses carbohydrates as its primary source of energy, any surplus will be stored as fat if we don’t move around enough. More advice on preventing menopausal weight gain may be found in our guide on how to reduce weight during menopause.

The optimal menopause diet plan will have moderate amounts of carbohydrates. Brown bread, whole grain rice, and pasta are beneficial because they are metabolized by the body gradually, reducing the risk of blood sugar spikes and improving the likelihood of a healthy digestive system, according to Lynch. This is crucial because urine incontinence, a disease that many menopausal and post-menopausal women battle with, can result from constipation’s pressure on the pelvic floor muscle.

MENOPAUSE DIET PLAN: BREAKFAST IDEAS

It’s time to make dietary changes after you reach your 40s and 50s. This entails considering consuming extra protein, keeping your blood sugar levels in check, and paying attention to your intake of minerals like magnesium, vitamin D, and omega-3 fatty acids. Lynch has a food plan here to get you going.

Making ensuring you eat protein at breakfast is key, according to Lynch. “Stick to wholemeal toast if you like toast to prevent blood sugar rises. Marmite and honey should be avoided because they don’t contribute much nourishment. Instead, use toppings like unsweetened nut butter, eggs, or cottage cheese.

If you enjoy cereal, consider substituting a few tablespoons of chopped nuts and seeds for the store-bought muesli. Due to its high protein, fiber, and omega-3 content, flaxseed is my favorite ingredient to add to smoothies and muesli. Phytoestrogens, which are plant substances that mimic the effects of estrogen in the body, are also present in flaxseed. Aim to incorporate a few tbsps, or about 20g, into your morning cereal or smoothie.

Typical breakfasts include:

• Poached eggs on a slice of wholegrain bread.
• 2 tbsp of homemade muesli (with sunflower seeds, hazelnuts, and brazil nuts) with 150g of full-fat yogurt.
• Blueberry and spinach smoothie with 1-2 tbsp (20g) of flaxseed.
• Cottage cheese with a handful of fruit and a sprinkling of chopped nuts and/or seeds.

It’s time to change your diet once you’re in your 40s and 50s. More protein must be considered, your blood sugar levels must be balanced, and your intake of micronutrients like magnesium, vitamin D, and omega-3 fatty acids must be taken into account. Lynch has a menu plan for you to follow right here to get going.

The key to breakfast, according to Lynch, is to include enough protein. If you enjoy toast, stick to wholemeal toast to prevent blood sugar rises. Stick to toppings like unsweetened nut butter, egg, or cottage cheese instead of marmite and honey, which don’t contribute much nutritious benefit.

If you enjoy cereal, consider replacing store-bought muesli with a few tablespoons of chopped nuts and seeds. Flaxseed, which provides protein, fiber, and a lot of omega-3 fatty acids, is my favorite ingredient to add to smoothies and muesli. Additionally, flaxseed includes phytoestrogens, which are plant substances that behave similarly to estrogen in the body. To add to your morning cereal or smoothie, aim to add a few tablespoons, or about 20g.

Breakfast examples include:

MENOPAUSE DIET PLAN: LUNCH IDEAS

While checking emails or taking a break from our devices, we frequently settle on our meals in a hurry. However, choosing the right lunch recipe will help us not only avoid the terrible 4pm energy crash but also keep going till dinner.

Women frequently eat a lot of green veggies in their salads but neglect to include protein, according to Lynch. Aim for a fist-size serving of protein with your salad for lunch, such as a chicken breast, salmon steak, or quinoa. Your blood sugar levels will remain constant until the afternoon as a result of this. If you’re going to have soup, make sure it’s lentil or chicken and vegetable. You won’t get enough protein from tomato or carrot and coriander soup.

Example lunches could be:

• Green salad (spinach, cucumber and tomatoes) with chicken breast, feta cheese, and a sprinkling of pecans.
• Two slices of wholemeal bread with chunks of chicken, a tbsp of hummus, a handful of spinach, and chopped cucumber and tomato.
• Chicken and lentil soup with a wholemeal roll.
• Tuna mayo with a wholemeal pitta bread and chopped green salad (spinach, cucumber and tomatoes).

MENOPAUSE DIET PLAN: DINNER IDEAS

Consider splitting the platter into four portions for the evening meal, Lynch advises. Aim for a portion the size of your fist when it comes to the protein that should make up 25% of our evening meal (think chicken, fish, or tofu).

“Therefore, the amount of starchy carbs you eat—such as rice, pasta, or bread—should not be greater than the amount of protein. Leafy green vegetables like spinach, rocket, kale, broccoli, or watercress should make up the next quarter of your plates, and any extra micronutrients like tomatoes, cauliflower, mushrooms, etc. should make up the final quarter.

Including leafy greens in our diets gives our bodies access to magnesium, which is crucial for menopausal women since it improves bone structure by aiding calcium absorption and soothes sore muscles.

Some example dinners could be:

• Salmon steak, new potatoes, spinach, and green beans.
• Chicken breast with avocado, rocket, tomato, watercress, and quinoa salad.
• Tofu curry with brown rice and broccoli. 
• Lentil bolognese with wholegrain pasta and a portion of steamed spinach.

How Does Eating Healthy Affect Your Body

how does eating healthy eggs affect your body It is important to note that eating healthy fruits and vegetables before starting a meal can influence your the number of calories you consume, the amount of fat you eat, and even your tolerance for unhealthy foods. Many nutritionists recommend that consumers eat at least five servings of fruits and vegetables each day. People who eat at least one or two servings per day are better protected from heart disease, stroke, diabetes, cancer and obesity.

1. Your Heart Health Improves

According to the World Health Organization (WHO), heart disease is thought to be the cause of roughly one-third of fatalities globally. The majority of these deaths can be avoided by making lifestyle changes, notably eating a diet that is well-balanced.

You see, a diet high in saturated fats, processed carbohydrates, and added sugars causes conditions like hypertension, type 2 diabetes, and obesity that increase your risk of CVD. Heart disease does not strike suddenly; it takes time for symptoms to appear, therefore it is important to watch for them.

Blood pressure slowly rising is one of the initial symptoms. The American Heart Association defines a good blood pressure level as being less than 120/80. (AHA). You are not born with high blood pressure, though age and genetics undoubtedly have a part.

A balanced diet naturally contains less salt. (Highly processed foods, such as hot dogs, deli meat, chicken nuggets, and french fries, are where the majority of the salt in an unhealthy diet comes from.) In fact, a May 2019 study published in The BMJ indicated that during a five-year period, persons with a higher intake of ultra-processed foods had a higher chance of developing heart disease. ​​

Natural reductions in these risk variables occur when you eat healthier meals. For instance, increasing your intake of fruits and vegetables would naturally increase your potassium levels. Potassium helps reduce blood pressure by removing sodium from the body.

There are more ways that eating well is good for your heart. The American Heart Association claims that consuming less saturated fat can greatly reduce your chances of developing heart disease.

The USDA Dietary Guidelines for Americans recommend limiting saturated fat to 10 percent or fewer of your total daily calories, or 22 grams per 2,000 calories.

Avoid trans fats if you can, especially when it comes to fat. Despite being formally outlawed in the United States, you may still find them in many foods. Trans fats are present in anything with the words “hydrogenated” or “partially hydrogenated” in the ingredient list.

Tip

Lower your sodium, limit saturated fats, and steer clear of trans fats, and you’ll be on your way to a healthier heart.

Cutting down your salt intake can help reduce your BP. Keeping your sodium below 2,300 milligrams per day, even if you don’t yet have high blood pressure, is a good practice. If you have elevated blood pressure, the AHA recommends reducing it to 1,500 milligrams per day.

2. Your Gut Flourishes

Imagine the bacteria in your stomach as small helpers who are trying to keep you healthy if the thought of them makes you uncomfortable. Your immune system’s health as well as problems like obesity and type 2 diabetes have been linked to gut health.

There are many distinct types of bacteria in the stomach, and each of these bacteria has a different function in maintaining your health. One approach to promote diversity in your gut is through your diet, but there are several variables that can limit it (such the use of antibiotics and laxatives, or smoking).

According to research published in Nutrients in July 2019, savory snacks, bread, and sugar-sweetened beverages are some meals that reduce the variety in your gut.

Prebiotics and dietary fiber are two types of foods that help your body produce more good bacteria in your stomach.

The fermentation of prebiotics by gut bacteria aids in their expansion and diversification. Green bananas, onions, garlic, and apples are a few examples of foods that are prebiotics. All of these are sources of fiber, and adding more fiber to your diet is beneficial for your digestive system.

Your gut health will improve once you add healthy foods, and one difference you’ll notice is less bloating. You might be carrying about a little excess water, which can make your tummy swell, if your current diet is high in processed, salty foods.

3. Your Skin May Improve

Uncertainties still exist regarding the relationship between nutrition and skin health. But based on research from the Linus Pauling Institute, we do know that dietary changes can have an impact on the composition and functionality of skin.

According to study published in Nutrients in August 2017, collagen, a protein that gives skin suppleness, is formed less frequently as you get older. It’s good news that vitamin C aids in the production of collagen and that increasing vitamin C intake in the diet improves skin suppleness.

Sun damage is detrimental to skin, and vitamin C helps shield skin from UV rays. The ability of vitamin C to promote wound healing is another well-established function in skin health.

All of these advantages support increasing consumption of vitamin C-rich foods. It is sufficient to consume the necessary five servings of fruits and vegetables each day.

According to the USDA, just one-half cup of red bell pepper provides more than 100% of the recommended daily intake for vitamin C. Kiwi, strawberries, oranges, and broccoli are additional vitamin C powerhouses.

4. You Might Lose Weight

Diet is one of the most, if not the most, crucial aspects of weight management. Adopting a wholesome dietary routine will help if you are overweight or obese.

But cutting calories is only part of the solution. According to research published in Perspectives on Psychological Science in June 2017, altering your diet to prioritize foods that supply adequate macronutrients (carbs, fat, and protein) may be more advantageous for weight loss and maintenance.

According to a review published in the Journal of the Academy of Nutrition and Dietetics in December 2011, eating more fruits, vegetables, and low-fat dairy has been connected to weight loss as well as weight maintenance.

Your weight loss will probably be the first thing you notice when you start eating healthier. You can choose from a variety of diets, but one of the healthiest is the Mediterranean diet, which has been ranked first by U.S. News & World Report for four years running.

Plant-based foods like fruits, vegetables, whole grains, legumes, and nuts are emphasized in Mediterranean diet recipes since they are essential for weight loss and maintenance.

People who adhere to this eating pattern consume more lean fish and poultry than red meat and choose olive oil as a fat. By focusing on making these adjustments and choosing healthier foods, you might be able to lose weight.

5. You Could Get Stronger

Your body stops repairing and gaining muscle mass in the same manner beyond a certain age. This could deplete your energy levels and weaken your muscles, increasing your chance of injury.

According to Harvard Health Publishing, getting enough protein can help you delay the loss of muscle that comes with aging, especially if you’re over 30. Every meal should contain lean proteins to assist your body repair and build muscle tissue, which will eventually make you feel more energized and strong.

To add additional protein to your diet, choose foods from both plant and animal sources, including beans, nuts, lentils, soy, poultry, meat, fish, and dairy products.

6. Your Mental Health May Improve

Perhaps not surprisingly, what you eat has a substantial impact on your mood. Nowadays, dietary therapy is frequently combined with various treatment approaches to combat depression.

According to an analysis published in Antioxidants in September 2019, low levels of omega-3 fatty acids, vitamin B12, folate (vitamin B9), and vitamin D were all associated with a higher prevalence of depression.

​

According to a September 2018 study published in the World Journal of Psychiatry, these minerals, along with others including iron, vitamin A, vitamin C, and zinc, have antidepressant qualities.

The following dietary adjustments, according to the Mental Health Foundation, can balance your energy levels, promote the health of your brain, and aid in mood regulation.

• Eating regularly to prevent blood sugar drops
• Staying hydrated
• Focusing on whole grains, fruits and vegetables
• Eating protein at every meal
• Minding your gut health
• Reducing caffeine

Nutrients That May Affect Your Mood (and Where to Get Them)

• ​Vitamin A: ​Green leafy vegetables, broccoli, pumpkin, carrots
• ​Vitamin C:​ Red bell peppers, orange, strawberries, cauliflower
• ​Vitamin B12:​ Beef, dairy foods, chicken, pork
• ​Vitamin D:​ Salmon, fortified foods, eggs, salmon
• ​Zinc: ​Oysters, lobster, crab, almonds
• ​Folate:​ Spinach, avocado, oranges, beans
• ​Iron: ​Oysters, lentils, spinach, dark chocolate
• ​Omega-3s:​ Salmon, tuna, walnuts, flaxseed

7. Your Brain Fog May Subside

How you eat has a significant impact on your capacity for clear thinking and memory (and not just where you put your car keys).

Both the Mediterranean diet and the DASH (dietary methods to reduce hypertension) diet are high in nutritious plant-based foods and low in animal fats, and have been extensively researched for their beneficial effects on brain health.

Additionally, a study published in Nutrients in May 2019 found a correlation between increased cognitive performance and diets high in fruits and vegetables and low in salt and saturated fat.

You may not be getting enough vitamin B12 if you have trouble focusing and have brain fog. According to Harvard Health Publishing, this nutrient is crucial for nerve health, which may have an impact on the connections formed between the nerves and the brain.

Foods including beef, eggs, fish, and dairy products are good sources of B12. It’s crucial to monitor your levels since as you age, your body doesn’t absorb foods’ B12 as well. Furthermore, B12 deficiencies are more common in vegans.

If a nutritional deficit is what’s causing your brain fog, you can start feeling better as soon as your body has a sufficient supply. The improvements in memory and cognition may take longer to manifest, but the long-term benefits of a good diet for your brain are worthwhile.