As a woman approaches menopause, several changes in the body occur. Staying healthy is essential in order for the body to be able to adapt to the changes occurring. The best diet for menopause is one that helps in managing the symptoms and other common problems that most women experience. There are vitamins and minerals that can help a woman as she goes through menopause.
The Best Diet for Menopause
Staying healthy as a woman undergoes menopause is same as staying generally healthy where a balanced diet is needed. Definitely included in a diet for menopause is one that includes a variety of fruits and vegetables, whole grains, low-fat and fat-free dairy food, lean meat and heart-healthy foods. This healthy combination of foods are notably low in caloric content and fat which allows a woman to put on a healthy weight and has essential nutrients to be resistant of diseases. Women on menopause are highly advised to take foods that contain saturated and trans-fat, foods rich in salt and sugar and alcohol be taken in low to moderate amounts.
Essential Vitamins and Minerals in a Diet for Menopause
Calcium and Vitamin D
Women who are about to enter menopause or is at menopause are highly at risk of developing bone problems such as osteoporosis or bone weakness. The best way to keep the bones healthy is by eating different types of foods that are good sources of calcium and vitamin D. Menopausal women are recommended to take in 1,200 to 1,500 mg of calcium and 800 international units of vitamin D per day according to the USDA. Vitamin D and calcium may be used as replacements for the hormone estrogen and can help in avoiding menopause symptoms such as hot flashes, migraines, mood changes and vaginal dryness.
Calcium Sources: Foods that are excellent sources of calcium are mostly dairy products such as hard cheeses, yogurt, cottage cheese and milk. It is best to go for the low-fat variation of these calcium-rich foods. Other excellent sources of calcium are dark-green leafy vegetables such as kale, spinach and collards. Another good source of calcium are fishes such as salmon and sardines. Foods that are calcium-fortified are also advisable such as cereals, bread and orange juice.
Vitamin D Sources: Vitamin D and calcium always go together because in order to absorb calcium, vitamin D is needed. You may find foods that are fortified with vitamin D in cereals, eggs, fishes such as salmon and mackerel and milk.
Herbs and Supplements
Health experts say that there are herbs and supplements that may help in relieving symptoms of menopause such as insomnia, vaginal dryness, hot flashes, weight gain, night sweats and mood changes. If you are interested in using herbs and supplements, be sure that you only choose those that are proven to be safe and effective and most importantly regulated by the Food and Drug Administration. Before taking in herbs and supplements, make sure to consult your doctor about it to check if it is safe to use and if you are allowed to use it along with your prescribed medications.
Herb and Supplement Sources: Foods such as vitamin D, calcium, soy, omega-3 fatty acids and soy are beneficial to a woman who is on menopause. There are also selected herbs that are helpful in managing symptoms of menopause and these herbs are red clover, Asian ginseng, sage and black cohosh to name a few.
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