What to Eat During Menopause 

 

As women go through menopause, they face a variety of mental and physical changes. They may find that although mood swings from PMS are gone, they have bouts of mild depression or anxiety. They may also struggle with slowed metabolism, decreased libido, hot flashes, insomnia and bone loss. Following a few nutritional tips can decrease these problems or, at times, eliminate them altogether.

Prevent Weight Gain

During perimenopause, the period just before menopause when menstruation becomes irregular, metabolism begins to slow, and women find that they cannot eat as much as they used to without weight gain. Therefore, these women should be sure to eat nutritionally dense foods rather than those high in sugars or fats.

Get Enough Fiber

A great way to eat smaller portions and yet be full at the end of the meal is to choose foods high in fiber. Fiber creates the feeling of fullness, helps create a regular bowel movements and can lower bad cholesterol. The best sources of fiber are fresh fruits and vegetables as well as whole grains, such as oats, barley and brown rice.

Eat Adequate Amounts of Protein

Enough protein is essential for maintaining health and recovering from illness, infection and stress. Eggs, meat, dairy products, beans and lentils are excellent sources of protein.

Increase Calcium-Rich Foods

Calcium is vital for strong bones and is essential for menopausal women who are at heightened risk for osteoporosis. Calcium comes as a supplement but can also be consumed in the diet, because it is found in dairy products, such as yogurt and cheese, as well as in dark green leafy vegetables and nuts.

Avoid Trigger Foods

Although not everyone is the same, sometimes “trigger” foods can lead to hot flashes. Caffeine, alcohol and hot spices, are a few of these items. Menopausal women should consider decreasing their intake of these foods or eliminating them altogether to see if their condition improves.

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