Post menopause is the end of a woman’s reproductive cycle when she stops having her menstruation period. This usually occurs at the age of 50. Symptoms can include high blood pressure, hot flash, mood swing, vaginal dryness, bone pain, leg cramps, skin wrinkles and many more.
After menopause, a woman’s diet needs to change. A healthy diet can help a woman lessen her menopausal symptoms, and fight diseases. In addition, it also helps her improve and maintain her energy level to support weight management. If you just recently experience menopause, then consider a healthy, well balanced diet which have to be accompanied by regular exercise. Seek advice from your doctor before deciding about dietary lifestyle changes.
Tip #1: Function
A post menopausal diet should include a lot of nutrients with appropriate amounts of calories. The American Dietetic Association (ADA) suggests that women who are at their middle ages need a balance diet which includes vegetables, fruits and whole grains to help strengthen their immune system and to ward off infections and diseases. A good diet also improves heart health and reduced the risk for diabetes, obesity and cardiovascular diseases.
Tip #2: Good Basic Nutrition and Exercise
Good nutrition is important for women at their post menopausal stage since it is during this time that a woman’s metabolism tends to slow. Vitamins D and B12 plus calcium are valuable during this period. Therefore, make sure that you eat dairy products containing these vitamins, which include low fat milk, skim milk or yogurt. Calcium helps in bone density, aids in maintaining cell membranes, nerve transmission, blood clotting and muscle contraction. Try to incorporate exercising regularly to stay fit and healthy.
Tip #3: Protein – Soybeans and Meat
It is very challenging to exert some effort in discovering the most helpful approach for post menopausal diet. They found out that soybeans help in lowering serum cholesterol levels as well as decreasing the risk of coronary disease, cancers and osteoporosis. The estrogen levels among women who are at post menopausal are low that’s why they are more susceptible to osteoporosis which can lead to broken bones. Soybean contains progesterone, a form of estrogen but it usually takes a few months to see results of eating them. If possible, avoid eating meat or eat limited amount only because of its negative effect to bones.
Tip #4: The Benefits of a Low-Carb, Low-Fat Diet
Most post menopausal women are overweight. The most effective approach for this condition is a high protein and carbohydrate, low-fat diet. The MedStar Research Institute conducted a study among 48,000 postmenopausal women about the benefits of eating fruits, vegetables and whole grains. After the study, they concluded that low-fat diets do not contribute to weight gain but are great in maintaining a steady weight.
Tip #5: Risks and Benefits
A healthy diet which includes calcium-rich foods like low-fat dairy products, spinach, almonds and salmon helps women to maintain proper bone strength. This is very important after menopause when the risk of osteoporosis is increased. Post menopausal women are also at high risk of breast cancer. That’s why antioxidant-rich diet based on vegetables, fruits and whole grains is necessary. Since weight gain is also possible which can lead to obesity, high blood pressure, stroke, diabetes and heart related diseases, you must consume appropriate amounts of nutrients and calories to avoid it. You must also participate in regular physical activity and should replace processed and high fat foods with natural, nutrient-rich foods.
There are a lot of things to consider when it comes to nutrition for post menopause diet. Women should eat healthy food and have a good lifestyle in order to compensate for the lost hormones during the process.