Menopause diet
menopause diet is something that you don’t’ hear as much about as the dreaded symptoms. But the two actually go hand in hand. When you are aware of your diet, then you will also be changing the way menopause affects your body.
We all know, at least those of us that are women, that menopause is inevitable, and we all pretty much know what symptoms to expect. But do we know what type of diet we should be on and how it can benefit us during these critical years? I would guess the answer is no, at least it was for me when first going through this change.
By just making a few life-style changes in our life and our diet, we can reduce these symptoms while providing the nutrition that our body is in demand of. The first and most important to change is Calcium and fat. These both play an important role in your diet. You will want to increase calcium while decreasing your fat intake. When you approach menopause you start to lose bone mass, and if this is not treated, will lead to osteoporosis. The best time to prepare for this is now, don’t wait until the damage starts to happen.
How much calcium do you need in a menopause diet? If you are post menopausal, and on hormone replacement therapy, you need to be taking at least 1,000 mg daily. If you are not on HRT, then 1,500 mg will be needed daily.
What are the best ways to do this?
1. Increase your dairy intake with non-fat milk, yogurt, and cottage cheese. All of these are great sources of Vitamin D which helps in the absorption of calcium.
2. Orange juice is great for those who are lactose intolerant. You can buy orange juice enriched with calcium, making this a great substitute.
3. Fruits and vegetables – Try to eat more figs and prunes, these are very high in calcium. Also, your leafy greens such as collards, romaine lettuce and kale can up your calcium intake in huge amounts.
4. Beans are rich in protein and calcium.
As you can see, adding calcium to your diet is just as simple as adding a menopause diet. You will feel better, look better and be healthier for the long term.
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