Menopause is a period of physical and emotional changes for women. It can cause various symptoms such as hot flashes, night sweats, vaginal dryness, osteoporosis, and weight gain. Eating a proper, balanced diet is crucial for relieving these symptoms and promoting good health after menopause.
Foods to Eat During Menopause
– High-protein foods: Protein is important for building muscle and bone. Menopausal women should eat 1.2-1.7 grams of protein per kilogram of body weight per day. Good sources include meat, fish, eggs, legumes, and grains.
– High-calcium foods: Calcium supports bone strength. Menopausal women need at least 1,200 mg of calcium daily. Good sources are dairy products, small fish with edible bones, dark leafy greens, and beans.
– High-vitamin D foods: Vitamin D helps absorb calcium. Menopausal women need at least 15 mcg of vitamin D per day. Good sources include fatty fish, egg yolks, mushrooms, and cod liver oil.
– High-fiber foods: Fiber aids weight control and prevents constipation. Menopausal women need at least 25 grams of fiber daily. Good sources include vegetables, fruits, and whole grains.
– High-healthy fat foods: Healthy fats support brain and heart health. Menopausal women should get 20-35% of daily calories from healthy fats like olive oil, fish oil, avocados, and nuts.
Foods to Avoid During Menopause
– High-sugar foods: Excess sugar may increase risk of diabetes, heart disease and obesity. Limit added sugar to less than 6 teaspoons per day.
– High-sodium foods: Too much sodium can raise blood pressure. Limit sodium to less than 2,300 mg per day.
– Saturated and trans fats: These unhealthy fats raise heart disease risk. Limit saturated fat to under 10% of daily calories and avoid trans fats.
Tips for Eating During Menopause
– Eat balanced meals with all five food groups at each meal
– Choose fresh, properly cooked foods
– Stay hydrated with adequate water which aids bodily functions
– Exercise regularly to control weight and boost health Consuming a nutritious, balanced diet is crucial for managing menopausal symptoms and promoting health. Menopausal women should emphasize foods rich in protein, calcium, vitamin D, fiber, and healthy fats while limiting sugar, sodium, saturated fat and trans fats.
