Nutrition During Menopause
Menopause involves a number of changes and an increased risk for various diseases and obesity. Small changes in diet and lifestyle will help you cope better during this time in your life and reduce risk for health problems.
Menopause occurs between the ages of 40-60 years, when the ovaries stop producing estrogen and progesterone (hormones responsible for the monthly menstrual cycle). It may be accompanied by some of the following symptoms for most women: hot flashes, often accompanied by heavy sweating. Some changes in diet can help to relieve some symptoms of menopause and reduce the risk of specific disorders of menopause, such as osteoporosis and cardiovascular diseases. Here are some foods that should not be missing from your diet.
– Dairy. Maintaining proper bone health becomes very important. Besides maintaining strong bones, scientists claim that dairy can help you lose pounds and maintain a healthy weight. Semi- or low-fat dairy products are the perfect way to ensure the necessary calcium and vitamin D for healthy bones.
– Whole grains. Cardiovascular disease is the leading cause of death in women and the risk increases with age. If you have not yet focused on the foods that have proven to be healthy for the heart, now is the time to do it. Whole grains are, according to specialists at the American Heart Association, one of the best foods to take care of your heart. Try to incorporate as much in your diet as possible and opt for foods such as whole wheat bread, whole wheat or brown rice for breakfast.
– Fish. Another food recommended for heart health is fish, which should be on the menu at least two times per week. Omega-3 fatty acids in many types of fish can reduce the risk of cardiovascular disease and is found in mackerel, salmon, tuna and herring. There are studies that consumption of omega-3s are associated with stronger bones and reduce bone loss after menopause.
– Increase consumption of vegetables and fruits. Both vegetables and fruits are important allies in the fight against cardiovascular disease after menopause. Besides that, they help protect your heart, are low in calories and fat, and can help you to keep your healthy weight. Also, certain fruits and vegetables contain potassium which helps to control your blood.
– Nuts. Research has shown that with age comes an increase in the risk of diabetes. A study conducted on almost 49,000 postmenopausal women found that nuts can reduce the risk of diabetes and cardiovascular disease.
– Beans. You need at least 25 grams of fiber per day, and according to the American Heart Association, beans are a good source of fiber. Also, a diet rich in beans can help control blood sugar levels.
