Balanced Nutrition for Menopausal Women


No doubt that well-balanced diet is very important for good health because it helps to ensure a better mix of nutrients that are essential for the body. Every menopausal woman faces the fact that she should change her way of life and especially nutritional habits. Nutritional changes for menopause can help to decrease symptoms associated with menopause and prevent diseases associated with menopause.

There are some basic nutritional requirements for menopausal women.

Calcium – Nutrition for Menopause

Calcium is an essential substance for every woman and especially for menopausal woman.  There is a direct relationship between the lack of estrogen after menopause and the development of weakened bones, called osteoporosis. Calcium, vitamin D, and other nutrients increase bone mineral density.

Adequate vitamin D is also required to achieve the nutritional benefits of calcium. Usually 10-15 minutes of sunshine 3 times a week is enough to produce the required vitamin D. Vitamin D is very important for calcium absorption and bone formation. However, you should keep in mind that high doses of vitamin D can cause kidney stones, constipation, or abdominal pain, particularly in women with existing kidney problems.

Milk, yogurt, cheese and other dairy products, oysters, sardines and canned salmon with bones, dark-green leafy vegetables like spinach and broccoli are rich in calcium. There are calcium tablets, calcium carbonate available on the market these days. If you are lactose intolerant, acidophilus milk is more digestible.

Phytoestrogen – Nutrition for Menopause

Estrogen levels decline in women during menopause. It can cause a majority of the menoapausal symptoms. Phytoestrogens, which are weak estrogenic compounds present in plants, may prevent bone loss associated with menopause. Flaxseed contains phytoestrogens up to 75 to 800 times as much as other plant sources.

Fruits containing phytoestrogens include plums and prunes, strawberries, apples, tomatoes, pears, grapes, grapefruit, oranges, red raspberries.

You should also include some vegetables that are rich in phytoestrogens in your daily menu. Such vegetables as:

  • asparagus
  • beets
  • bell peppers,
  • broccoli stems,
  • cabbage,
  • cauliflower,
  • carrots,
  • cucumbers,
  • lettuce,
  • onions,
  • sweet potatoes,
  • turnips and wheat can be useful during menopause.

Lowered estrogen levels put menopausal women at a higher risk for heart disease and stroke. If you include more fruits and vegetables into your diet, you’ll do a lot to lower the risk for heart disease. Flaxseed is a source of omega-3 essential fatty acids, thought to be important for heart health.

You should eat very little salt-cured and smoked foods such as sausages, smoked fish and ham, bologna, bacon, and hot dogs.

Besides you’d better avoid food and drinks that contain processed sugar. This sugar contains empty calories that may substitute for nutritious food and can add excess body weight.

You should choose foods low in fat, saturated fat, and cholesterol. Remember that hot sauces, spicy foods, alcohol, hot drinks, and coffee may aggravate hot flashes. Try to avoid or simply reduce caffeine intake. It may also reduce stress and sleep problems.

Still there are many opinions about soy in menopause nutrition. In several studies among breast cancer survivors, soy was not found to decrease menopausal symptoms. So more research should be done in this field.

Anyway, every menopausal woman should keep in mind that premature menopause symptoms are unique. And what works for one woman may not work for another, and what works for you now may not work as well a year from now.

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