During menopause, maintaining a healthy diet can help prevent or alleviate certain conditions associated with aging and menopause.
Here are some basic dietary guidelines to consider:
Get enough calcium:
Aim for two to four servings of dairy products and calcium-rich foods daily. Good sources of calcium include dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. The recommended daily intake is 1,200 milligrams.
Increase iron intake:
Consume at least three servings of iron-rich foods each day. Iron can be found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams per day.
Include fiber in your diet:
Opt for high-fiber foods like whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should aim for around 21 grams of fiber daily.
Consume fruits and vegetables:
Aim for at least 1.5 cups of fruit and 2 cups of vegetables each day.
Read labels:
Use the information on food labels to make healthier choices for your overall well-being.
Stay hydrated:
Drink plenty of water. As a general guideline, aim for eight glasses of water daily.
Maintain a healthy weight:
If overweight, reduce portion sizes and limit high-fat foods. Consult a registered dietitian or your doctor for guidance on achieving your ideal body weight.
Limit high-fat foods:
Fat should provide 25% to 35% or less of your total daily calories. Limit saturated fat to less than 7% of your total daily calories, as it increases the risk of heart disease. Avoid trans fats found in vegetable oils, baked goods, and some margarine. Keep cholesterol intake below 300 milligrams per day.
Use sugar and salt in moderation:
Excessive sodium intake is linked to high blood pressure. Reduce consumption of smoked, salt-cured, and charbroiled foods, as they contain nitrates associated with cancer risk.
Moderate alcohol intake:
Limit alcohol consumption to one or fewer drinks per day.
In addition, certain foods may help alleviate menopause symptoms. Plant-based foods rich in isoflavones, such as soy products (tofu, soy milk), may help relieve hot flashes and night sweats. However, research results are not conclusive.
If you experience hot flashes, avoiding trigger foods and drinks like spicy foods, caffeine, and alcohol may provide relief.
Supplements may be beneficial for preventing osteoporosis, considering the decreased estrogen levels after menopause:
Calcium:
Consult your doctor before taking calcium supplements, as some studies suggest a potential risk for heart attacks. Increasing dietary calcium through food sources is generally recommended.
Vitamin D:
Vitamin D aids in calcium absorption. The daily recommended intake is 600 IU for those aged 51 to 70, and 800 IU for individuals over 70. Avoid excessive vitamin D intake, as it can have adverse effects on the kidneys and bone health.
Remember, it’s important to consult with your healthcare provider or a registered dietitian to determine the specific dietary needs and supplements suitable for your individual circumstances during menopause.
Why is calcium important during menopause?
Calcium helps prevent bone loss and osteoporosis; women should aim for 1,200 mg daily from foods like dairy, fish with bones, and legumes.
What are some dietary tips to reduce menopause symptoms like hot flashes?
Eating soy products (rich in isoflavones) may help; avoiding spicy foods, caffeine, and alcohol can also provide relief.