Lifestyle Nutrition For Peri to Post Menopausal Women 22.3.23

key nutrition info for menopausal women

Menopausal women experience hormonal changes that can impact their nutritional needs. It’s essential to maintain a balanced diet to manage symptoms and reduce the risk of long-term health issues. Here are some key nutrition tips for menopausal women:

1. Calcium: The decrease in 0estrogen during menopause affects bone density, increasing the risk of osteoporosis. Aim for 1,200 mg of calcium daily through dairy products, leafy greens, almonds, or fortified foods.
2. Vitamin D: This vitamin helps with calcium absorption and bone health. Get adequate vitamin D through sunlight exposure, fatty fish, egg yolks, fortified foods, or supplements.
3. Protein: Maintain muscle mass by consuming lean protein sources such as poultry, fish, legumes, nuts, and seeds.
4. Iron: Menstruation cessation may reduce iron needs, but it’s still essential for overall health. Consume iron-rich foods like red meat, poultry, fish, beans, lentils, and fortified cereals.
5. Fibre: A high-fibre diet can help manage weight, reduce cholesterol, and maintain bowel health. Aim for at least 25 grams of fiber daily from whole grains, fruits, vegetables, legumes, and nuts.
6. Healthy fats: Include omega-3 fatty acids from sources like fatty fish, walnuts, flaxseeds, and chia seeds to support heart health.
7. Phytoestrogens: These compounds, found in foods like soy, flaxseed, and certain legumes, may help alleviate menopausal symptoms for some women.
8. Antioxidants: Consume a variety of colourful fruits and vegetables rich in antioxidants to help combat oxidative stress.
9. Hydration: Drink plenty of water throughout the day to support overall health and help manage menopausal symptoms like hot flashes.
10. Limit caffeine and alcohol: Excessive consumption of caffeine and alcohol can exacerbate menopausal symptoms and impact bone health. Moderate your intake to minimise these risks.
11. Maintain a healthy weight: Focus on portion control and regular exercise to avoid weight gain, which is common during menopause.

Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions.