Nutrition tips for menopausal women
Eating the right foods that are high in vitamins, minerals, and other nutrients can help prevent and relieve common menopause symptoms. Here are other nutrition tips that can help you manage menopause in the healthiest way possible.
Eat calcium-rich foods
The risk for bone loss and osteoporosis increases for menopausal women. Protect your bones by increasing your intake of vitamin D and calcium-rich foods, such as low-fat yogurt, orange juice, broccoli, salmon, sardines, and tofu. Also, consider talking to your doctor about calcium supplements that can help lower your risk for bone loss. Your total calcium intake, including diet and supplements, should be at least 1500 ml per day.
Consume more omega-3s and vitamin B
Omega-3 fatty acids and B vitamins are key to healthy brain and nervous cell function and can help manage irritability and mood swings accompanied by menopause. Eat flaxseed, walnuts, and oily fish such as tuna, mackerel, and salmon for omega-3s, and consume more lentils and lean meats to get higher amounts of B vitamins.
If you consume caffeine and alcohol, be aware that these substances can trigger hot flashes.
Avoid sugary and high-fat foods
Foods high in sugar and fat often lack nutritional value and can upset your hormonal balance to worsen menopausal symptoms. Try to limit how much desserts and sweets you consume, and stop eating processed foods high in sugar, fat, additives, and preservatives.
Try the Mediterranean Diet
The Mediterranean diet, which is mainly comprised of fruits, vegetables, whole grains, and olive oil can help stave off weight gain and improve heart health. Plus, these foods can reduce hot flashes and night sweats, stabilize estrogen levels, and regulate blood sugar — all of which help ease menopausal symptoms.
If you suspect you’ve entered menopause, make an appointment with Women’s Care Florida to learn more about bioidentical hormone replacement therapy and other treatments that can help ease symptoms.