Menopause is a natural transition in every woman’s life, and even though it can’t be avoided, you can still apply some changes to your overall nutrition to ease certain symptoms that come along with it and maintain good health as you age.
Here are some tips for a healthy diet program for women in menopause:
To prevent osteoporosis, aim to get 1,200 milligrams of calcium per day by eating 2-4 servings of calcium-rich foods. Besides dairy products, calcium is found in broccoli, legumes, and fish with bones, such as sardines and canned salmon.
Limit your daily consumption of fat to less than 35% of your total calories and avoid saturated fat which raises your cholesterol levels and increases your risk of heart disease. Try to avoid fatty meats and whole milk products, as well as foods that contain trans fats like vegetable oils and margarine.
Consuming too much sodium can result in high blood pressure levels. Avoid smoked and processed foods, which contain high levels of nitrates, an ingredient linked to cancer.
Make sure you get 5 servings of fruits and vegetables every day to obtain enough nutrients.
Being overweight can increase the symptoms of menopause, so try to lose weight if needed. Additionally, during menopause, you may tend to gain some weight. If you're unsure about your ideal weight, I can help you assess this and create a personalized nutrition plan to help you reach and maintain it.
Spicy foods, caffeine, and alcohol can increase the likelihood of hot flashes.
Some plant-based foods contain isoflavones (plant estrogens) which can act in the human body as a reduced form of estrogen and possibly relieve symptoms of menopause like night sweats and hot flashes. Tofu and soy milk are good sources of isoflavones.
Adult women need around 21 grams of fiber per day, so make sure you eat a lot of foods high in fiber, such as whole-grain cereals, pasta, rice, vegetables, and fresh fruits.
Make sure to drink at least 8 glasses of water daily; this will help you avoid dryness that comes from menopause and reduce the bloating that occurs from hormonal changes.
Consult with your doctor or a nutrition consultant near you to determine whether you should take calcium and vitamin D supplements to reduce the risk of osteoporosis.
As a clinical dietitian and hypnotherapist in Dubai, I understand that menopause can feel overwhelming with the many physical and emotional changes it brings. However, by making mindful dietary adjustments, you can significantly reduce the intensity of symptoms and improve your quality of life during this phase. To support you through this transition, I have designed a specialized diet program tailored for women in pre-menopause and menopause, focusing on easing symptoms and promoting overall well-being. Take charge of your health today and make the most of this phase of life. Book your spot now!
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