Menopause brings about various changes in women's bodies, including disruptions in sleep patterns that can significantly impact daily life. While traditional diets in Asia offer remedies deeply rooted in cultural practices, doctor-prescribed diets provide evidence-based approaches to managing menopause symptoms. Let us explore a blend of traditional and doctor-prescribed dietary strategies aimed at alleviating menopause insomnia.
TeaTime:
Herbal Teas made from ingredients like chamomile, valerian root, and passionflower are commonly consumed to promote relaxation and improve sleep quality. These traditional remedies have been passed down through generations and are believed to have calming effects that aid in managing menopause insomnia.
Soy Good!
Soy products are rich in phytoestrogens, plant compounds that mimic estrogen in the body and may help balance hormone levels during menopause. Incorporating soy-based foods such as tofu, tempeh, and soy milk into the diet may provide relief from menopausal symptoms, including insomnia.
Herbal Soups and Broths:
Soups and broths made with nourishing herbs like astragalus, dang gui (Angelica sinensis), and goji berries are believed to support overall health and well-being during menopause, potentially aiding in managing sleep disturbances.
Chinese Herbal Medicine: Traditional Chinese Medicine (TCM) often includes herbal formulations tailored to individual needs and symptoms. Herbal remedies such as Dong Quai (Angelica sinensis), Ginseng (Panax ginseng), and Rehmannia (Rehmannia glutinosa) may be prescribed by TCM practitioners to address menopausal symptoms, including insomnia
Go Nuts!
Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are rich in magnesium and tryptophan, both of which play key roles in promoting relaxation and sleep. Magnesium has been shown to help regulate melatonin production and improve sleep quality, while tryptophan is a precursor to serotonin and melatonin. Incorporating nuts and seeds into your meals or having them as a bedtime snack may support better sleep during menopause. ( Please do check if you have nut allergies before consumption )
Doctor-Prescribed Diets:
Doctors may recommend dietary modifications based on scientific evidence to manage menopause symptoms effectively. These diets typically focus on incorporating nutrient-rich foods that support overall health and well-being. Some key components of doctor-prescribed diets for menopause insomnia include:a. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel) and flaxseeds, are known to support brain health and may improve sleep quality.b. Magnesium-Rich Foods: Magnesium plays a crucial role in regulating neurotransmitters that promote relaxation and sleep. Including magnesium-rich foods like nuts, seeds, and leafy greens in the diet may help alleviate menopause insomnia.c. Balanced Diet: A well-balanced diet containing a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for overall health during menopause. Avoiding excessive caffeine, alcohol, and spicy foods close to bedtime also helps improve sleep quality.
Spices and Herbs:
Asian cuisines are renowned for their use of aromatic spices and herbs, some of which may have sleep-promoting properties. Spices like turmeric, cinnamon, and cardamom are believed to have anti-inflammatory and calming effects, which could potentially aid in managing menopause insomnia when incorporated into meals.
*Please be aware of any food allergies or dietary restrictions before embarking on any new meal plans or diet.
Conclusion:
Managing menopause insomnia requires a holistic approach that integrates traditional dietary practices with evidence-based recommendations from healthcare professionals. While herbal remedies offer cultural and historical significance, doctor-prescribed diets provide scientifically backed strategies to support overall health and alleviate menopause symptoms. By combining traditional wisdom with modern medical advice, women can navigate menopause with greater ease and improve their quality of life.
It's essential for women experiencing menopause symptoms to consult with healthcare providers or registered dietitians to develop personalised dietary plans tailored to their individual needs and preferences. Do consult your doctor before initiating any new diets especially if you have any pre-existing conditions or are on medication.
You may also consider Nomeno Enhanced, which is a 100% plant-based estrogen derived from phytoestrogens, compounds found in plants that closely mimic a woman's naturally occurring estrogen.
This natural resemblance to the body's own estrogen production means that many women experience fewer or no known side effects compared to synthetic hormones when using Nomeno Enhanced. Synthetic hormones, being structurally different from human endogenous hormones, often lead to uncomfortable side effects. In contrast, Nomeno Enhanced's natural formulation contains no synthetic chemicals, providing a safer and more comfortable option for managing menopausal symptoms.
Additionally, it's worth noting that Nomeno Enhanced is proudly made in Singapore and holds a Halal Certification. Rigorous lab testing has been conducted to ensure its safety and efficacy.
Have a story of your menopause journey to share? Do send it in at enquiry@nomenosg.com
To find out more about Nomeno Enhanced and how it can help you navigate your menopausal symptoms during this transformative journey, please visit www.nomenosg.com, call at 8792 0988, or email us at enquiry@nomenosg.com
Take charge of your menopause journey today!
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