Menopause changes the way your body works. While you probably experience discomfort from hot flashes, mood shifts or sleep issues, you’ve likely noticed other effects such as loss in muscle mass and easier weight gain. None of these are pleasant, but they can put a damper on the holiday season. In this guide, you’ll learn how can help yourself feel better with some tasty and healthy food at your dinner table plus some menopause supplements for added symptom relief.
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Yes, Stuffing Can Be Healthy
Many of us love the familiar fragrance and flavor of bread-based stuffing. With healthy versions available, you don’t have to skip this beloved comfort food. Swap out the traditional bread cubes for wild rice or quinoa, both whole grains with plenty of protein and fiber. Most preparations call for precooking your grains beforehand: Stovetop liquid-to-grain ratios are usually 2:1 for quinoa and 3:1 for wild rice. Whatever cooking method you choose, be sure to follow the appropriate instructions.
It’s not hard to find wild rice or quinoa stuffing recipes. Both offer plenty of customization possibilities. There’s the classic herb combo of parsley, sage, rosemary and thyme paired with mushrooms, onions, celery and garlic. Some include cranberries, sweet potatoes and nuts for a delectable sweet and savory flavor. There are even versions with Indian spices like cumin, coriander, ginger, turmeric and cinnamon.
Don’t Fry Your Veggies — Mash ‘Em
Mashed potatoes are a quintessential holiday side dish. There are plenty of healthy ways to prepare them, but you may want similar fare that provides their rich and creamy flavor with more fiber and nutrients. Some wonderful alternatives include winter squashes, rutabaga, celery root, turnip, parsnip, sweet potato and cauliflower. You’ll get more bang for your buck with their antioxidant and fiber content, especially mashed squash and cauliflower. Because most of these are in season during the fall and winter months, they’re also easy to find.
Go Nuts at Snack Time
Mixed nut bowls are a longstanding holiday snack tradition: Just add nutcrackers and you have instant healthy snacks. In their whole forms, nuts offer all their nutrient goodness without the added salt typically included when their shells are removed in commercially packaged versions. They also add heart-healthy fats to your diet. Top picks include walnuts, almonds, pecans, hazelnuts and Brazil nuts. Choose a mix of these to get a balanced serving of vitamins and minerals without overdoing it — especially with Brazil nuts, which contain high levels of selenium.
Add an S-Equol Supplement
Menopause symptoms result from lowering estrogen levels. However, an S-equol supplement can relieve these symptoms without increasing overall estrogen levels and putting you at risk for certain health conditions. S-equol is a molecule with a similar structure to estrogen, allowing it to bind to estrogen receptors in your body.
The holidays can be hectic, but you don’t have to stress out over menopause symptoms or weight issues. Besides adding healthy food to your seasonal table, getting quality sleep and keeping active, S-equol estrogen pills can help improve your overall well-being during menopause.