Good Nutrition for Menopause

Nutritional requirements vary between each individual and constantly change as we age. While we can all agree that a well balanced diet is vital for good health, there may be certain guidelines to follow that are associated with various health factors. If you are anticipating or experiencing symptoms of menopause, its important to know some of the basic dietary rules that can help you cope with these changes. Proper nutrition and healthy eating can help reduce and prevent certain problems associated with menopause. Here are some tips from nutritionist bloggers to help you eat nutritionally to ease conditions that develop during and after menopause.

1. Iron
This nutrient is especially important in the health of older women and is often in deficiency in women going through menopause. To ensure you stay as healthy as possible, pump up your iron intake by eating at least three servings of iron-rich foods during the day. The best sources of iron are poultry, fish, eggs, red meat, green vegetables and nuts. Older women should be including about 8 milligrams of iron in their diet each day.

2. Calcium
Older women are at a higher risk for osteoporosis and bone loss, so another vital nutrient to pay attention to during menopause is calcium. Increase your intake of calcium by eating or drinking about four servings of dairy products or calcium-rich foods each day. High amounts of calcium can be found in dairy products, broccoli, legumes and fish with bones such as sardines or canned salmon.

3. Fiber
Fluctuating hormones during menopause cause a wide variety of changes from mood swings to hot flashes and sometimes changes in digestion. Older women need to make sure they are including enough fiber in their diet to keep their digestive system and their heart healthy. Women should aim to get about 21 grams of fiber in each day through nutritious carbohydrates like whole-grain breads, cereals and pastas and fresh fruits and vegetables.

4. Reduce high fat foods
Many women in their forties and fifties experience weight gain and muscle loss. To ensure you stay at a healthy weight you should choose foods that are low in fat, saturated fat and cholesterol. Aim to have fat intake count for less than 30 percent of your daily calories, as a traditional health risk associated with menopause is higher possibility for heart disease caused by being overweight.

5. Cut back
Certain foods and drinks can actually exacerbate symptoms of menopause and cause increased or worsened conditions. Things to cut back on when going through menopause include caffeine, alcohol, salt and sugar. Too much sodium in a diet is directly linked to higher blood pressure and can be dangerous for older women and their risk for heart problems. Avoiding highly processed foods that contain a lot of sugar can aid in maintaining a healthy body weight and cutting back on empty calories. Avoiding large amounts of caffeine and alcohol can significantly decreases symptoms of hot flashes and mood swings.

6. Foods that help
There are certain foods that may actually reduce symptoms and conditions of menopause. Including a good amount of plant-based foods can provide your body with isoflavones, or plant estrogens, that work within the body like weaker forms or estrogen. Some of these plant estrogens can help lower cholesterol levels and have even been known to relieve hot flashes and night sweats associated with menopause. Foods containing these isoflavones are soy, whole grains and beans.