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:
- 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.
- 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.
- Protein: Maintain muscle mass by consuming lean protein sources such as poultry, fish, legumes, nuts, and seeds.
- 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.
- 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.
- Healthy fats: Include omega-3 fatty acids from sources like fatty fish, walnuts, flaxseeds, and chia seeds to support heart health.
- Phytoestrogens: These compounds, found in foods like soy, flaxseed, and certain legumes, may help alleviate menopausal symptoms for some women.
- Antioxidants: Consume a variety of colourful fruits and vegetables rich in antioxidants to help combat oxidative stress.
- Hydration: Drink plenty of water throughout the day to support overall health and help manage menopausal symptoms like hot flashes.
- 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.
- 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.