Diet during Menopause

Understanding what is really happening in our bodies can help us discover natural solutions to the health challenges in this phase of life. Menopause may bring some of the following risks little closer:-

  1. Due to decrease in estrogen levels, risk for heart disease may increase
  2. Low estrogen level may increase the chances of osteoporosis
  3. Menopause is also linked to high blood pressure
  4. Menopause may also results in  weight gain
  5. Menopause increases the risk for breast cancer
  6. Excessive bleeding may result in anemia

Hormone replacement therapy can help but it increases the risk of cancer, so proper nutrition is the ultimate solution. Some tips to design your diet during menopause are discussed below.

Include these Foods in your Diet during Menopause

Calcium.  Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. Recommended intake of calcium is 1,200 milligrams per day. Low fat milk is highly recommended. Include these Calcium-rich foods into your diet

  • Low-fat yogurt (1 cup = 415 mg)
  • Low-fat milk (1 cup = 295 mg)
  • Calcium-fortified orange juice (1 cup = 500 mg)
  • Sardines (3 ounces with bones = 270 mg)
  • Canned salmon (3 ounces = 270 mg)
  • Broccoli (1 cup, cooked = 60 mg)
  • Tofu (1/2 cup = 227 mg).

Fiber. 22 grams of fiber each day is necessary for women in fifties. High fiber foods are recommended in menopause

  • Whole-Grain Breads
  • Cereals
  • Pasta
  • Rice
  • Fresh Fruits and Vegetables

Iron.  Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. 8 milligrams of iron are required every day in your diet. It will help to control hot flushes and mood swings.

Omega–3 Fatty Acid. Increase intake of Omega-3 Fatty acid in your diet, it will help you to control hot flushes. Include following into your diet:-

  • Sea Foods preferably Oily fish (salmon, tuna, sardines)
  • Flaxseeds and/or flaxseed oil

Vitamin B. Not getting enough B vitamins and omega-3s may contribute to depression. Following foods are rich in Vitamin B:

  • Unprocessed foods like lean meat and poultry, liver,
  • Whole grains
  • Lentils

Water. Drink plenty of water to remain hydrated

Avoid These Foods during Menopause

  1. Reduce Fats in Food. Get minimum calories from fats, Saturated fat raises cholesterol and increases your risk for heart disease, these are found in fatty meats, whole milk, ice cream, and cheese.
  2. Reduce Sugar in your Diet. Sugar raises sugar levels quickly and sugar level also drops fasts. It may result in weight gain.
  3. Reduce Salt in your Diet. Too much sodium in the diet is linked to high blood pressure.

Seven Tips for Menopause Diet

  1. Include fruits and vegetables in your daily diet
  2. Avoid canned food, if this is not possible; make the best selections for a healthy lifestyle by carefully reading labels.
  3. Stay hydrated, as thumb a rule; drinking eight glasses of water every day fulfills the daily requirement for most healthy adults.
  4. Maintain a healthy weight, lose weight if you are overweight by cutting down on portion sizes and reducing foods high in fat.
  5. Avoid white sugar and bakery items with lot of oil and sugar, saturated fat raises cholesterol and increases your risk for heart disease.
  6. Reduce all kinds of fats in our diet, limit saturated fat to less than 7% of your total daily calories. Limit your intake of Trans-fats; these are found in vegetable oils, many baked goods. Trans-fats lift up cholesterol level and increases risk for heart disease.
  7. Avoid and drugs and alcohol
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