Jonas Space – Health Blog

Dr. Dana Celar is an Elmhurst chiropractor that treats many women in her practice.

We all know that a healthy body needs healthy food, and thisis doubly true during menopause. When the body is undergoing dramatic changesin hormone levels, providing it with all the nutrition it requires to react accordingly will make menopause easier to navigate. Calcium-rich foods (such as milk and dairy products, sesame seeds, almonds, kale, spinach and broccoli) are important both for hormonal and bone health, and since a woman’s bone density tends to decrease after menopause it is very important to build strong bones.

Essential Fatty Acids (EFAs) are vital for effective hormone production, so eating oily fish such as sardines and salmon and plant EFAs (like sunflower seeds, hemp seeds and linseed) will ensure that your body is not limited in this department. Good quality protein is necessary for good health at all stages of life, as are plenty of fruit and vegetables to provide essential vitamins and minerals.

Foods containing B vitamins, particularly niacin (B3) and pantothenic acid (B5), are of great help in decreasing depression and mood swings. These include chicken, turkey and fish for niacin and yogurt, avocado and legumes (lentils,chick peas, etc.) for pantothenic acid. Boron is an especially important micronutrient, because it helps the body to preserve the estrogen it has. Avocados, walnuts, almonds, honey, pears, red grapes, bananas and chick peas all contain appreciable levels of boron.